Nutrition Facts Comparison Tool

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Food #3:

Nutrition Facts Comparison for:

#1 - Potatoes baked flesh and skin with salt
100 grams (100g)

#2 - Potatoes baked flesh and skin with salt
1 potato medium (2-1/4" to 3-1/4" dia) (173g)

#3 - Sweet potato cooked baked in skin flesh without salt
1 medium (2" dia, 5" long, raw) (114g)

Food Number#1#2#3
Serving Size (Grams)100g173g114g
Macronutrients
Calories93161103
Fat (%DV)0.13g
(0%)
0.22g
(0%)
0.17g
(0%)
Saturated Fat (%DV)0.034g
(0%)
0.059g
(0%)
0.059g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)21.2g
(7%)
36.6g
(12%)
23.6g
(8%)
Fiber (%DV)2.2g
(9%)
3.8g
(15%)
3.8g
(15%)
Net-Carbs19g32.8g19.8g
Sugar1.2g2g7.4g
Protein2.5g
(5%)
4.3g
(9%)
2.3g
(5%)
Vitamins
Vitamin A (%DV)10IU
(0%)
17.3IU
(0%)
21908.52IU
(438%)
Retinol Equiv.1μg1.73μg1095.54μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg49.02μg
Beta-Carotene6μg10.38μg13120.26μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.064mg
(4%)
0.111mg
(7%)
0.122mg
(8%)
Vitamin B2 (%DV)
Riboflavin
0.048mg
(3%)
0.083mg
(5%)
0.121mg
(7%)
Vitamin B3 (%DV)
Niacin
1.41mg
(7%)
2.439mg
(12%)
1.695mg
(8%)
Vitamin B5 (%DV)
Pantothenic Acid
0.376mg
(4%)
0.65mg
(7%)
1.008mg
(10%)
Vitamin B6 (%DV)0.311mg
(16%)
0.538mg
(27%)
0.326mg
(16%)
Vitamin B9 (%DV)
Folate
28μg
(7%)
48.44μg
(12%)
6.84μg
(2%)
Folic Acid0μg0μg0μg
Food Folate28μg48.44μg6.84μg
Dietary Folate Equivalents28μg48.44μg6.84μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)9.6mg
(16%)
16.61mg
(28%)
22.34mg
(37%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.04mg
(0%)
0.07mg
(0%)
0.81mg
(4%)
Vitamin K (%DV)2μg
(3%)
3.46μg
(4%)
2.62μg
(3%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
14.93mg
(3%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin30μg51.9μg0μg
Minerals
Calcium (%DV)15mg
(2%)
25.95mg
(3%)
43.32mg
(4%)
Copper (%DV)0.118mg
(6%)
0.204mg
(10%)
0.184mg
(9%)
Iron (%DV)1.08mg
(6%)
1.87mg
(10%)
0.79mg
(4%)
Potassium (%DV)535mg
(15%)
925.55mg
(26%)
541.5mg
(15%)
Phosphorus (%DV)70mg
(7%)
121.1mg
(12%)
61.56mg
(6%)
Magnesium (%DV)28mg
(7%)
48.44mg
(12%)
30.78mg
(8%)
Manganese (%DV)0.219mg
(11%)
0.379mg
(19%)
0.567mg
(28%)
Sodium (%DV)10mg
(0%)
17mg
(1%)
41mg
(2%)
Selenium (%DV)0.4μg
(1%)
0.69μg
(1%)
0.23μg
(0%)
Zinc (%DV)0.36mg
(2%)
0.62mg
(4%)
0.36mg
(2%)
Carbs and Sugars
Starch17.27g29.88g8.04g
Sucrose0.4g0.69g2.6g
Glucose0.44g0.76g0.65g
Fructose0.34g0.59g0.57g
Lactose0g0g0g
Maltose0g0g3.56g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.30.30.07
Omega 6 to Omega 3 Ratio3.313.3115
Total Omega 3s13mg22mg7mg
18D3 Linolenic13mg22mg7mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s43mg74mg103mg
18D243mg74mg103mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
42mg
(6%)
73mg
(10%)
44mg
(6%)
Isoleucine
(%RDI)
80mg
(6%)
138mg
(10%)
80mg
(6%)
Leucine
(%RDI)
119mg
(4%)
206mg
(8%)
135mg
(5%)
Lysine
(%RDI)
130mg
(6%)
225mg
(11%)
96mg
(5%)
Methionine
(%RDI)
38mg
(5%)
66mg
(9%)
42mg
(6%)
Phenylalanine
(%RDI)
99mg
(11%)
171mg
(20%)
130mg
(15%)
Threonine
(%RDI)
81mg
(8%)
140mg
(13%)
122mg
(12%)
Tryptophan
(%RDI)
25mg
(9%)
43mg
(15%)
46mg
(16%)
Valine
(%RDI)
125mg
(7%)
216mg
(12%)
125mg
(7%)
More Amino Acids
Arginine123mg213mg80mg
Alanine76mg131mg113mg
Aspartic Acid583mg1009mg556mg
Cystine
(%RDI)
29mg
(10%)
50mg
(17%)
32mg
(11%)
Glutamic Acid427mg739mg226mg
Glycine69mg119mg92mg
Proline76mg131mg76mg
Serine91mg157mg129mg
Tyrosine
(%RDI)
58mg
(7%)
100mg
(11%)
50mg
(6%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.33g2.3g1.54g
Water74.89g129.56g86.39g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
4.65%8.05%5.15%
Percent Water74.9%129.6%86.4%
Protein to Carb Ratio (g/g)0.120.120.1

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.


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