Nutrition Comparison Tool
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      Baked Sweet Potatoes
      ×
      Boiled Sweet Potatoes
      ×
      Mashed Sweet Potatoes
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Baked Sweet Potatoes 1 cup (x1) 9% DV 180 calories
      • Boiled Sweet Potatoes 1 cup, mashed (x1) 12% DV 249 calories
      • Mashed Sweet Potatoes 1 cup (x1) 13% DV 258 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Baked Sweet Potatoes 1 cup (x1) 0% DV 0.3g
      • Boiled Sweet Potatoes 1 cup, mashed (x1) 1% DV 0.46g
      • Mashed Sweet Potatoes 1 cup (x1) 1% DV 0.51g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Baked Sweet Potatoes 1 cup (x1) 15% DV 41.4g
      • Boiled Sweet Potatoes 1 cup, mashed (x1) 21% DV 58.1g
      • Mashed Sweet Potatoes 1 cup (x1) 22% DV 59.1g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Baked Sweet Potatoes 1 cup (x1) 8% DV 4g
      • Boiled Sweet Potatoes 1 cup, mashed (x1) 9% DV 4.5g
      • Mashed Sweet Potatoes 1 cup (x1) 10% DV 5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Baked Sweet Potatoes 1 cup (x1) 0% DV 0mg
      • Boiled Sweet Potatoes 1 cup, mashed (x1) 0% DV 0mg
      • Mashed Sweet Potatoes 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Baked Sweet Potatoes 1 cup (x1) 1% DV 0.1g
      • Boiled Sweet Potatoes 1 cup, mashed (x1) 1% DV 0.1g
      • Mashed Sweet Potatoes 1 cup (x1) 1% DV 0.1g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Baked Sweet Potatoes 1 cup (x1) 24% DV 6.6g
      • Boiled Sweet Potatoes 1 cup, mashed (x1) 29% DV 8.2g
      • Mashed Sweet Potatoes 1 cup (x1) 15% DV 4.3g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Baked Sweet Potatoes 1 cup (x1) 26% DV 13g
      • Boiled Sweet Potatoes 1 cup, mashed (x1) 38% DV 18.8g
      • Mashed Sweet Potatoes 1 cup (x1) 28% DV 13.9g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Baked Sweet Potatoes 1 cup (x1) 8% DV 1.4mg
      • Boiled Sweet Potatoes 1 cup, mashed (x1) 13% DV 2.4mg
      • Mashed Sweet Potatoes 1 cup (x1) 19% DV 3.4mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Baked Sweet Potatoes 1 cup (x1) 6% DV 76mg
      • Boiled Sweet Potatoes 1 cup, mashed (x1) 7% DV 88.6mg
      • Mashed Sweet Potatoes 1 cup (x1) 6% DV 76.5mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Baked Sweet Potatoes 1 cup (x1) 20% DV 950mg
      • Boiled Sweet Potatoes 1 cup, mashed (x1) 16% DV 754.4mg
      • Mashed Sweet Potatoes 1 cup (x1) 11% DV 535.5mg
      Comparison Table

      Table Legend

      1. Baked Sweet Potatoes
      2. Boiled Sweet Potatoes
      3. Mashed Sweet Potatoes
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 200 328 255
      Calories
      (%DV)      		 180
      (9%)      		 249
      (12%)      		 258
      (13%)
      Fat (g)
      (%DV)      		 0.3
      (0%)      		 0.46
      (1%)      		 0.51
      (1%)
      Protein (g)
      (%DV)      		 4
      (8%)      		 4.5
      (9%)      		 5
      (10%)
      Carbohydrate (g)
      (%DV)      		 41.4
      (15%)      		 58.1
      (21%)      		 59.1
      (22%)
      Sugars (g)
      (%DV)      		 13
      (26%)      		 18.8
      (38%)      		 13.9
      (28%)
      Fiber (g)
      (%DV)      		 6.6
      (24%)      		 8.2
      (29%)      		 4.3
      (15%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.1
      (1%)      		 0.1
      (1%)      		 0.1
      (1%)
      Net-Carbs (g) 34.8
      		49.9
      		54.8
      Trans Fatty Acids (g) 0
      		0
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 200 328 255
      Calcium (mg)
      (%DV)      		 76
      (6%)      		 88.6
      (7%)      		 76.5
      (6%)
      Iron, Fe (mg)
      (%DV)      		 1.4
      (8%)      		 2.4
      (13%)      		 3.4
      (19%)
      Potassium, K (mg)
      (%DV)      		 950
      (20%)      		 754.4
      (16%)      		 535.5
      (11%)
      Magnesium (mg)
      (%DV)      		 54
      (13%)      		 59
      (14%)      		 61.2
      (15%)
      Phosphorus, P (mg)
      (%DV)      		 108
      (9%)      		 105
      (8%)      		 132.6
      (11%)
      Sodium (mg)
      (%DV)      		 72
      (3%)      		 88.6
      (4%)      		 191.3
      (8%)
      Zinc, Zn (mg)
      (%DV)      		 0.64
      (6%)      		 0.66
      (6%)      		 0.54
      (5%)
      Copper, Cu (mg)
      (%DV)      		 0.32
      (36%)      		 0.31
      (34%)      		 0.71
      (79%)
      Manganese (mg)
      (%DV)      		 0.99
      (43%)      		 0.87
      (38%)      		 2.5
      (110%)
      Selenium, Se (mcg)
      (%DV)      		 0.4
      (1%)      		 0.66
      (1%)      		 2
      (4%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 200 328 255
      Vitamin A, RAE (mcg)
      (%DV)      		 1922
      (214%)      		 2581.4
      (287%)      		 1109.3
      (123%)
      Vitamin C (mg)
      (%DV)      		 39.2
      (44%)      		 42
      (47%)      		 13.3
      (15%)
      Thiamin (B1) (mg)
      (%DV)      		 0.21
      (18%)      		 0.18
      (15%)      		 0.07
      (6%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.21
      (16%)      		 0.15
      (12%)      		 0.23
      (18%)
      Niacin (B3) (mg)
      (%DV)      		 3
      (19%)      		 1.8
      (11%)      		 2.4
      (15%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 1.8
      (35%)      		 1.9
      (38%)      		 1.3
      (26%)
      Vitamin B6 (mg)
      (%DV)      		 0.57
      (34%)      		 0.54
      (32%)      		 0.6
      (35%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 12
      (3%)      		 19.7
      (5%)      		 28.1
      (7%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 12
      (3%)      		 19.7
      (5%)      		 28.1
      (7%)
      Folate DFE (mcg)
      (%)      		 12
      (3%)      		 19.7
      (5%)      		 28.1
      (7%)
      Choline (mg)
      (%DV)      		 26.2
      (5%)      		 35.4
      (6%)      		 --
      (--%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 23018
      (213%)      		 30976.3
      (287%)      		 13308.5
      (123%)
      Carotene, alpha (mcg)
      (%RDA)      		 86
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 38436 51627.2 22182.4
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 1.4
      (9%)      		 3.1
      (21%)      		 2.8
      (19%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 4.6
      (4%)      		 6.9
      (6%)      		 6.1
      (5%)
      Vitamin K1 (mcg) 0
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 200 328 255
      Water (g) 151.6
      		262.8
      		188.4
      Ash (g) 3
      		2
      		2
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score -16.49
      		-12.54
      		-6.52
        Carbohydrates
      Food # 1 2 3
      Weight (g) 200 328 255
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 4.6
      		4.7
      		--
      Glucose (Dextrose) (g) 1.1
      		1.8
      		--
      Fructose (g) 1
      		1.4
      		--
      Lactose (g) 0
      		0
      		--
      Maltose (g) 6.2
      		11
      		--
      Galactose (g) 0
      		0
      		--
      Starch (g) 14.1
      		17.1
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 200 328 255
      Monounsaturated Fats (g) 0.004
      		0
      		0.02
      Polyunsaturated Fats (g) 0.184
      		0.2
      		0.214
      Omega 3s (g)
      (%AI)      		 0.012
      (1%)      		 0
      (0%)      		 0.033
      (2%)
      Omega 6s (g)
      (%AI)      		 0.18
      (1%)      		 0.2
      (1%)      		 0.181
      (1%)
      Omega 3 to Omega 6 Ratio 0.07
      		0
      		0.18
      Omega 6 to Omega 3 Ratio 15
      		--
      		5.46
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		--
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		--
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		--
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0
      		0
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		--
      Caproic (6:0) (g) 0
      		0
      		--
      Caprylic Acid (8:0) (g) 0
      		0
      		--
      Capric Acid (10:0) (g) 0
      		0
      		--
      Lauric Acid (12:0) (g) 0
      		0
      		--
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0
      		0
      		--
      Pentadecanoic Acid (15:0) (g) 0
      		0
      		--
      Palmitic Acid (16:0) (g) 0.1
      		0.102
      		0.094
      Margaric Acid (17:0) (g) 0
      		0
      		--
      Stearic Acid (18:0) (g) 0.004
      		0
      		0.01
      Arachidic Acid (20:0) (g) 0
      		0
      		--
      Behenic Acid (22:0) (g) 0
      		0
      		--
      Lignoceric Acid (24:0) (g) 0
      		0
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		0
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0
      		0
      		--
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		0
      		--
      Oleic Acid (18:1) (g) 0.004
      		0
      		0.02
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		0
      		--
      Docosenoic Acid (22:1) (g) 0
      		0
      		--
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.18
      		0.2
      		0.181
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.012
      		0
      		0.033
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		--
      Eicosatrienoic Acid (20:3) (g) 0
      		0
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		--
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 200 328 255
      Essential  
      Histidine (mg)
      (%RDI)      		 78
      (11%)      		 89
      (13%)      		 94
      (13%)
      Isoleucine (mg)
      (%RDI)      		 140
      (10%)      		 157
      (11%)      		 252
      (18%)
      Leucine (mg)
      (%RDI)      		 236
      (9%)      		 266
      (10%)      		 370
      (14%)
      Lysine (mg)
      (%RDI)      		 168
      (8%)      		 190
      (9%)      		 247
      (12%)
      Methionine (mg)
      (%RDI)      		 74
      (10%)      		 82
      (11%)      		 125
      (17%)
      Phenylalanine (mg)
      (%RDI)      		 228
      (26%)      		 256
      (29%)      		 303
      (35%)
      Threonine (mg)
      (%RDI)      		 214
      (20%)      		 239
      (23%)      		 250
      (24%)
      Tryptophan (mg)
      (%RDI)      		 80
      (29%)      		 92
      (33%)      		 61
      (22%)
      Valine (mg)
      (%RDI)      		 220
      (12%)      		 246
      (14%)      		 329
      (18%)
      Conditional  
      Arginine (mg) 140
      		157
      		235
      Cystine (mg)
      (%RDI)      		 56
      (20%)      		 62
      (22%)      		 41
      (14%)
      Glycine (mg) 162
      		180
      		227
      Proline (mg) 134
      		151
      		222
      Tyrosine (mg)
      (%RDI)      		 88
      (10%)      		 98
      (11%)      		 207
      (24%)
      Non-Essential  
      Alanine (mg) 198
      		220
      		275
      Aspartic acid (mg) 976
      		1099
      		862
      Betaine (mg) 69
      		--
      		--
      Glutamic acid (mg) 396
      		443
      		495
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 226
      		253
      		260
      Data Source
      Baked Sweet Potatoes
      USDA Food Data Central Standard Release (Common)
      Boiled Sweet Potatoes
      USDA Food Data Central Standard Release (Common)
      Mashed Sweet Potatoes
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.