Nutrients in 500 calories of Sweet Potato

Raw Sweet Potato (Ipomoea batatas), also known as Sweetpotato.

Weight per 500 Calories

Sweet Potato

581g

Raw Sweet Potato has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

92%

500 kcal ▼

Macro Nutrients

Sweet Potato

Energy500 kcal

17.2%

Raw Sweet Potato has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.29 g

0.3%

Raw Sweet Potato has 0.2906976744186 g of Fat per 500 calories, which is 0.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.1 g

0.33%

Raw Sweet Potato has 0.1046511627907 g of Saturated Fat per 500 calories, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.006 g

0.36%

Raw Sweet Potato has 0.0058139534883721 g of Omega 3 per 500 calories, which is 0.36% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.076 g

0.44%

Raw Sweet Potato has 0.075581395348837 g of Omega 6 per 500 calories, which is 0.44% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Sweet Potato has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate117 g

90%

Raw Sweet Potato has 116.97674418605 g of Carbohydrate per 500 calories, which is 90% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars24.3 g

33.5%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Sweet Potato has 24.302325581395 g of Sugars per 500 calories, which is 33.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose4.07 g

5.6%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Sweet Potato has 4.0697674418605 g of Fructose per 500 calories, which is 5.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose5.6 g

Raw Sweet Potato has 5.5813953488372 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose14.7 g

Raw Sweet Potato has 14.651162790698 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber17.4 g

46%

Raw Sweet Potato has 17.441860465116 g of Fiber per 500 calories, which is 46% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.13 g

16.3%

Raw Sweet Potato has 9.1279069767442 g of Protein per 500 calories, which is 16.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sweet Potato

Vitamin A4122 μg

458%

RAE, retinol activity equivalents

Raw Sweet Potato has 4122.0930232558 μg of Vitamin A per 500 calories, which is 458% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.45 mg

37.8%

Thiamine

Raw Sweet Potato has 0.45348837209302 mg of Vitamin B1 per 500 calories, which is 37.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.35 mg

27.3%

Riboflavin

Raw Sweet Potato has 0.3546511627907 mg of Vitamin B2 per 500 calories, which is 27.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.24 mg

20.2%

Niacin, nicotinic acid, niacinamide

Raw Sweet Potato has 3.2383720930233 mg of Vitamin B3 per 500 calories, which is 20.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.65 mg

93%

Pantothenic acid

Raw Sweet Potato has 4.6511627906977 mg of Vitamin B5 per 500 calories, which is 93% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.2 mg

93%

Pyridoxine

Raw Sweet Potato has 1.2151162790698 mg of Vitamin B6 per 500 calories, which is 93% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B710 μg

34%

Biotin

Raw Sweet Potato has 10.174418604651 μg of Vitamin B7 per 500 calories, which is 34% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B964 μg

16%

Folates and Folic Acid

Raw Sweet Potato has 63.953488372093 μg of Vitamin B9 per 500 calories, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Sweet Potato has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C14 mg

15.5%

Ascorbic acid

Raw Sweet Potato has 13.953488372093 mg of Vitamin C per 500 calories, which is 15.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Sweet Potato has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.5 mg

10%

Tocopherols and Tocotrienols

Raw Sweet Potato has 1.5116279069767 mg of Vitamin E per 500 calories, which is 10% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.5 μg

8.72%

Phytomenadione or phylloquinone

Raw Sweet Potato has 10.46511627907 μg of Vitamin K per 500 calories, which is 8.72% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sweet Potato

Calcium174 mg

17.4%

Raw Sweet Potato has 174.41860465116 mg of Calcium per 500 calories, which is 17.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.88 mg

98%

Raw Sweet Potato has 0.87790697674419 mg of Copper per 500 calories, which is 98% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.55 mg

44.3%

Raw Sweet Potato has 3.546511627907 mg of Iron per 500 calories, which is 44.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium145 mg

34.6%

Raw Sweet Potato has 145.3488372093 mg of Magnesium per 500 calories, which is 34.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

65.2%

Raw Sweet Potato has 1.5 mg of Manganese per 500 calories, which is 65.2% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus273 mg

39%

Raw Sweet Potato has 273.25581395349 mg of Phosphorus per 500 calories, which is 39% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1959 mg

57.6%

Raw Sweet Potato has 1959.3023255814 mg of Potassium per 500 calories, which is 57.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.5 μg

6.34%

Raw Sweet Potato has 3.4883720930233 μg of Selenium per 500 calories, which is 6.34% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium320 mg

21.3%

Raw Sweet Potato has 319.76744186047 mg of Sodium per 500 calories, which is 21.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.74 mg

16%

Raw Sweet Potato has 1.7441860465116 mg of Zinc per 500 calories, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water449 g

12%

Raw Sweet Potato has 449.3023255814 g of Water per 500 calories, which is 12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Sweet Potato:

500 calories of Sweet Potato has outstanding amounts of Vitamin A, Vitamin B5 and Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B7.
It also has a good amount of Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Sweet Potato:

500 calories of Sweet Potato has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus, Potassium and Sodium.
It also has a good amount of Calcium and Zinc.
This vegetable has some Selenium.

Macronutrients in 500 calories of Raw Sweet Potato:

500 calories of Sweet Potato has outstanding amounts of Carbohydrate.
It is an excellent source of Sugars and Fiber.
It also has a good amount of Protein.
This vegetable has some Fructose.
It has no Fat, Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Sweet Potato with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Sweet Potato

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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