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#1: Cooked Sweet Potatoes
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#2: Baked Potato (No Skin)
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#3: Cooked Butternut Squash
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Nutrition Comparison of Cooked Sweet Potatoes, Baked Potato (No Skin), and Cooked Butternut Squash

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes1 medium (2 Inch dia, 5 Inch long, raw) (x1)5% DV103 calories
  • Baked Potato (No Skin)1 potato (2-1/3 Inch x 4-3/4 Inch) (x1)7% DV145 calories
  • Cooked Butternut Squash1 cup, cubes (x1)4% DV82 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes1 medium (2 Inch dia, 5 Inch long, raw) (x1)0% DV0.2g
  • Baked Potato (No Skin)1 potato (2-1/3 Inch x 4-3/4 Inch) (x1)0% DV0.2g
  • Cooked Butternut Squash1 cup, cubes (x1)0% DV0.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes1 medium (2 Inch dia, 5 Inch long, raw) (x1)8% DV23.6g
  • Baked Potato (No Skin)1 potato (2-1/3 Inch x 4-3/4 Inch) (x1)11% DV33.6g
  • Cooked Butternut Squash1 cup, cubes (x1)7% DV21.5g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes1 medium (2 Inch dia, 5 Inch long, raw) (x1)5% DV2.3g
  • Baked Potato (No Skin)1 potato (2-1/3 Inch x 4-3/4 Inch) (x1)6% DV3.1g
  • Cooked Butternut Squash1 cup, cubes (x1)4% DV1.8g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes1 medium (2 Inch dia, 5 Inch long, raw) (x1)0% DV0mg
  • Baked Potato (No Skin)1 potato (2-1/3 Inch x 4-3/4 Inch) (x1)0% DV0mg
  • Cooked Butternut Squash1 cup, cubes (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes1 medium (2 Inch dia, 5 Inch long, raw) (x1)15% DV3.8g
  • Baked Potato (No Skin)1 potato (2-1/3 Inch x 4-3/4 Inch) (x1)9% DV2.3g
  • Cooked Butternut Squash1 cup, cubes (x1)26% DV6.6g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes1 medium (2 Inch dia, 5 Inch long, raw) (x1)15% DV7.4g
  • Baked Potato (No Skin)1 potato (2-1/3 Inch x 4-3/4 Inch) (x1)5% DV2.7g
  • Cooked Butternut Squash1 cup, cubes (x1)8% DV4g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes1 medium (2 Inch dia, 5 Inch long, raw) (x1)4% DV0.8mg
  • Baked Potato (No Skin)1 potato (2-1/3 Inch x 4-3/4 Inch) (x1)3% DV0.5mg
  • Cooked Butternut Squash1 cup, cubes (x1)7% DV1.2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes1 medium (2 Inch dia, 5 Inch long, raw) (x1)3% DV43.3mg
  • Baked Potato (No Skin)1 potato (2-1/3 Inch x 4-3/4 Inch) (x1)1% DV7.8mg
  • Cooked Butternut Squash1 cup, cubes (x1)6% DV84.1mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes1 medium (2 Inch dia, 5 Inch long, raw) (x1)12% DV541.5mg
  • Baked Potato (No Skin)1 potato (2-1/3 Inch x 4-3/4 Inch) (x1)13% DV610mg
  • Cooked Butternut Squash1 cup, cubes (x1)12% DV582.2mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)114156205
Calories
(%DV)
103
(5%)
145
(7%)
82
(4%)
Fat (g)
(%DV)
0.2
(0%)
0.2
(0%)
0.2
(0%)
Protein (g)
(%DV)
2.3
(5%)
3.1
(6%)
1.8
(4%)
Carbohydrates (g)
(%DV)
23.6
(8%)
33.6
(11%)
21.5
(7%)
Sugar (g)
(%DV)
7.4
(15%)
2.7
(5%)
4
(8%)
Fiber (g)
(%DV)
3.8
(15%)
2.3
(9%)
6.6
(26%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0
(0%)
0
(0%)
Net Carbs (g)19.831.314.9
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)114156205
Calcium (mg)
(%DV)
43.3
(3%)
7.8
(1%)
84.1
(6%)
Iron (mg)
(%DV)
0.8
(4%)
0.5
(3%)
1.2
(7%)
Potassium (mg)
(%DV)
541.5
(12%)
610
(13%)
582.2
(12%)
Magnesium (mg)
(%DV)
30.8
(7%)
39
(9%)
59.5
(14%)
Phosphorus (mg)
(%DV)
61.6
(5%)
78
(6%)
55.4
(4%)
Sodium (mg)
(%DV)
41
(2%)
7.8
(0%)
8.2
(0%)
Zinc (mg)
(%DV)
0.4
(3%)
0.5
(4%)
0.3
(2%)
Copper (mg)
(%DV)
0.2
(20%)
0.3
(37%)
0.1
(15%)
Manganese (mg)
(%DV)
0.6
(25%)
0.3
(11%)
0.4
(15%)
Selenium (μg)
(%DV)
0.2
(0%)
0.5
(1%)
1
(2%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)114156205
Vitamin A, RAE (μg)
(%DV)
1095.5
(122%)
0
(0%)
1143.9
(127%)
Vitamin C (mg)
(%DV)
22.3
(25%)
20
(22%)
31
(34%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(10%)
0.2
(14%)
0.1
(12%)
Riboflavin (B2) (mg)
(%DV)
0.1
(9%)
0
(3%)
0
(3%)
Niacin (B3) (mg)
(%DV)
1.7
(11%)
2.2
(14%)
2
(12%)
Vitamin B5 (PA) (mg)
(%DV)
1
(20%)
0.9
(17%)
0.7
(15%)
Vitamin B6 (mg)
(%DV)
0.3
(19%)
0.5
(28%)
0.3
(15%)
Folate (B9) (μg)
(%DV)
6.8
(2%)
14
(4%)
39
(10%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
6.8
(2%)
14
(4%)
39
(10%)
Folate (DFE) (μg)
(%DV)
6.8
(2%)
14
(4%)
39
(10%)
Choline (mg)
(%DV)
14.9
(3%)
22.6
(4%)
~
(~%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
21908.5
(730%)
0
(0%)
22867.8
(762%)
Beta Carotene (μg)
(%RDA)
13120.3
(121%)
0
(0%)
9368.5
(87%)
Alpha Carotene (μg)
(%RDA)
49
(0%)
0
(0%)
2316.5
(11%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
6387.8
(30%)
Lycopene (μg)000
Lut + Zeaxan (μg)000
Vitamin E (mg)
(%DV)
0.8
(5%)
0.1
(0%)
2.6
(18%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
2.6
(2%)
0.5
(0%)
2.1
(2%)
Vitamin K1 (Dihydrophylloquinone) (μg)0~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)114156205
Water (g)86.4117.7180
Ash (g)221
Alcohol (g)00~
Caffeine (mg)00~
Theobromine (mg)00~
 Carbohydrates
Food ##1#2#3
Weight (g)114156205
Sucrose (g)2.6~~
Glucose (g)0.6~~
Fructose (g)0.6~~
Lactose (g)0~~
Maltose (g)3.6~~
Galactose (g)0~~
Starch (g)8~~
 Fats
Food ##1#2#3
Weight (g)114156205
Omega 3s (mg)
(%AI)
7
(0%)
16
(1%)
49
(3%)
Omega 6s (mg)
(%AI)
103
(1%)
50
(0%)
29
(0%)
Omega 3 to Omega 6 Ratio0.07
 
0.31
 
1.71
 
Omega 6 to Omega 3 Ratio15
 
3.2
 
0.58
 
4:0 (mg)00~
6:0 (mg)00~
8:0 (mg)00~
10:0 (mg)02~
12:0 (mg)050
13:0 (mg)~~~
14:0 (mg)020
15:0 (mg)0~~
16:0 (mg)572533
17:0 (mg)0~~
18:0 (mg)264
20:0 (mg)0~~
22:0 (mg)0~~
24:0 (mg)0~~
Monosaturated Fats (mg)2
 
3
 
14
 
14:1 (mg)0~~
15:1 (mg)0~~
16:1 undifferentiated (mg)020
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)0~~
18:1 undifferentiated (mg)2214
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)00~
22:1 undifferentiated (mg)0
 
0
 
~
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)105
 
67
 
78
 
18:2 undifferentiated (mg)1035029
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)71649
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)00~
20:2 n-6 c,c (mg)0~~
20:3 undifferentiated (mg)0~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
~
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
~
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)00~
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
~
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)114156205
Betaine (mg)390~
Tryptophan (mg)
(%RDI)
46
(16%)
47
(17%)
27
(10%)
Threonine (mg)
(%RDI)
122
(12%)
111
(11%)
55
(5%)
Isoleucine (mg)
(%RDI)
80
(6%)
125
(9%)
72
(5%)
Leucine (mg)
(%RDI)
135
(5%)
184
(7%)
105
(4%)
Lysine (mg)
(%RDI)
96
(5%)
186
(9%)
68
(3%)
Methionine (mg)
(%RDI)
42
(6%)
48
(7%)
23
(3%)
Cystine (mg)
(%RDI)
32
(11%)
39
(14%)
16
(6%)
Phenylalanine (mg)
(%RDI)
130
(15%)
136
(16%)
72
(8%)
Tyrosine (mg)
(%RDI)
50
(6%)
114
(13%)
62
(7%)
Valine (mg)
(%RDI)
125
(7%)
172
(9%)
80
(4%)
Arginine (mg)80140103
Histidine (mg)
(%RDI)
44
(6%)
67
(10%)
35
(5%)
Alanine (mg)1139478
Aspartic acid (mg)556747199
Glutamic acid (mg)226512322
Glycine (mg)929068
Proline (mg)7610966
Serine (mg)12913372
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.