Nutrients in 5 ounces of Sweet Potato

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

Macros Ratio

Protein Fat Carbs

92%

5 oz ▼

Macro Nutrients

Sweet Potato

Energy122 kcal

4.2%

Raw Sweet Potato has 121.90285 kcal of Energy per 5 ounces, which is 4.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.071 g

0.073%

Raw Sweet Potato has 0.07087375 g of Fat per 5 ounces, which is 0.073% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.026 g

0.08%

Raw Sweet Potato has 0.02551455 g of Saturated Fat per 5 ounces, which is 0.08% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.001 g

0.089%

Raw Sweet Potato has 0.001417475 g of Omega 3 per 5 ounces, which is 0.089% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.018 g

0.11%

Raw Sweet Potato has 0.018427175 g of Omega 6 per 5 ounces, which is 0.11% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate28.5 g

22%

Raw Sweet Potato has 28.519597 g of Carbohydrate per 5 ounces, which is 22% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.93 g

8.17%

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

Raw Sweet Potato has 5.9250455 g of Sugars per 5 ounces, which is 8.17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.99 g

1.37%

≤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 0.9922325 g of Fructose per 5 ounces, which is 1.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.36 g

Raw Sweet Potato has 1.360776 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.57 g

Raw Sweet Potato has 3.572037 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.25 g

11%

Raw Sweet Potato has 4.252425 g of Fiber per 5 ounces, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.23 g

3.97%

Raw Sweet Potato has 2.22543575 g of Protein per 5 ounces, which is 3.97% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sweet Potato

Vitamin A1005 μg

112%

RAE, retinol activity equivalents

Raw Sweet Potato has 1004.989775 μg of Vitamin A per 5 ounces, which is 112% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

9.2%

Thiamine

Raw Sweet Potato has 0.11056305 mg of Vitamin B1 per 5 ounces, which is 9.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.086 mg

6.65%

Riboflavin

Raw Sweet Potato has 0.086465975 mg of Vitamin B2 per 5 ounces, which is 6.65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg

4.93%

Niacin, nicotinic acid, niacinamide

Raw Sweet Potato has 0.789533575 mg of Vitamin B3 per 5 ounces, which is 4.93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.13 mg

22.7%

Pantothenic acid

Raw Sweet Potato has 1.13398 mg of Vitamin B5 per 5 ounces, which is 22.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

22.8%

Pyridoxine

Raw Sweet Potato has 0.296252275 mg of Vitamin B6 per 5 ounces, which is 22.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B72.5 μg

8.27%

Biotin

Raw Sweet Potato has 2.48058125 μg of Vitamin B7 per 5 ounces, which is 8.27% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B915.6 μg

3.9%

Folates and Folic Acid

Raw Sweet Potato has 15.592225 μg of Vitamin B9 per 5 ounces, which is 3.9% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.4 mg

3.78%

Ascorbic acid

Raw Sweet Potato has 3.40194 mg of Vitamin C per 5 ounces, which is 3.78% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.37 mg

2.46%

Tocopherols and Tocotrienols

Raw Sweet Potato has 0.3685435 mg of Vitamin E per 5 ounces, which is 2.46% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.55 μg

2.13%

Phytomenadione or phylloquinone

Raw Sweet Potato has 2.551455 μg of Vitamin K per 5 ounces, which is 2.13% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sweet Potato

Calcium42.5 mg

4.25%

Raw Sweet Potato has 42.52425 mg of Calcium per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23.8%

Raw Sweet Potato has 0.214038725 mg of Copper per 5 ounces, which is 23.8% 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

Iron0.86 mg

11%

Raw Sweet Potato has 0.86465975 mg of Iron per 5 ounces, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium35.4 mg

8.44%

Raw Sweet Potato has 35.436875 mg of Magnesium per 5 ounces, which is 8.44% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.37 mg

16%

Raw Sweet Potato has 0.36570855 mg of Manganese per 5 ounces, which is 16% 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

Phosphorus66.6 mg

9.5%

Raw Sweet Potato has 66.621325 mg of Phosphorus per 5 ounces, which is 9.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium478 mg

14%

Raw Sweet Potato has 477.689075 mg of Potassium per 5 ounces, which is 14% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.85 μg

1.55%

Raw Sweet Potato has 0.850485 μg of Selenium per 5 ounces, which is 1.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium78 mg

5.2%

Raw Sweet Potato has 77.961125 mg of Sodium per 5 ounces, which is 5.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.43 mg

3.87%

Raw Sweet Potato has 0.4252425 mg of Zinc per 5 ounces, which is 3.87% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water110 g

2.96%

Raw Sweet Potato has 109.542468 g of Water per 5 ounces, which is 2.96% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Sweet Potato:

5 ounces of Sweet Potato has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B1 and Vitamin B7.
This vegetable has some Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E.
While 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Sweet Potato:

5 ounces of Sweet Potato is an excellent source of Copper.
It has a good amount of Iron, Magnesium, Manganese, Phosphorus and Potassium.
It also has some Calcium, Sodium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 5 ounces of Raw Sweet Potato:

5 ounces of Sweet Potato is an excellent source of Carbohydrate.
It has a good amount of Sugars and Fiber.
It also has some Protein.
While 5 ounces of product has trace amounts of 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 5 ounces of Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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