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#1: Cooked Sweet Potatoes×
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#2: Boiled Sweet Potatoes×
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#3: Mashed Sweet Potatoes×
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Nutrition Comparison of Cooked Sweet Potatoes, Boiled Sweet Potatoes, and Mashed Sweet Potatoes

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes100 grams (x1)5% DV90 calories
  • Boiled Sweet Potatoes100 grams (x1)4% DV76 calories
  • Mashed Sweet Potatoes100 grams (x1)5% DV101 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes100 grams (x1)0% DV0.2g
  • Boiled Sweet Potatoes100 grams (x1)0% DV0.1g
  • Mashed Sweet Potatoes100 grams (x1)0% DV0.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes100 grams (x1)7% DV20.7g
  • Boiled Sweet Potatoes100 grams (x1)6% DV17.7g
  • Mashed Sweet Potatoes100 grams (x1)8% DV23.2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes100 grams (x1)4% DV2g
  • Boiled Sweet Potatoes100 grams (x1)3% DV1.4g
  • Mashed Sweet Potatoes100 grams (x1)4% DV2g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes100 grams (x1)0% DV0mg
  • Boiled Sweet Potatoes100 grams (x1)0% DV0mg
  • Mashed Sweet Potatoes100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes100 grams (x1)13% DV3.3g
  • Boiled Sweet Potatoes100 grams (x1)10% DV2.5g
  • Mashed Sweet Potatoes100 grams (x1)7% DV1.7g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes100 grams (x1)13% DV6.5g
  • Boiled Sweet Potatoes100 grams (x1)11% DV5.7g
  • Mashed Sweet Potatoes100 grams (x1)11% DV5.5g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes100 grams (x1)4% DV0.7mg
  • Boiled Sweet Potatoes100 grams (x1)4% DV0.7mg
  • Mashed Sweet Potatoes100 grams (x1)7% DV1.3mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes100 grams (x1)3% DV38mg
  • Boiled Sweet Potatoes100 grams (x1)2% DV27mg
  • Mashed Sweet Potatoes100 grams (x1)2% DV30mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Sweet Potatoes100 grams (x1)10% DV475mg
  • Boiled Sweet Potatoes100 grams (x1)5% DV230mg
  • Mashed Sweet Potatoes100 grams (x1)4% DV210mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
90
(5%)
76
(4%)
101
(5%)
Fat (g)
(%DV)
0.2
(0%)
0.1
(0%)
0.2
(0%)
Protein (g)
(%DV)
2
(4%)
1.4
(3%)
2
(4%)
Carbohydrates (g)
(%DV)
20.7
(7%)
17.7
(6%)
23.2
(8%)
Sugar (g)
(%DV)
6.5
(13%)
5.7
(11%)
5.5
(11%)
Fiber (g)
(%DV)
3.3
(13%)
2.5
(10%)
1.7
(7%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0
(0%)
0
(0%)
Net Carbs (g)17.415.221.5
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
38
(3%)
27
(2%)
30
(2%)
Iron (mg)
(%DV)
0.7
(4%)
0.7
(4%)
1.3
(7%)
Potassium (mg)
(%DV)
475
(10%)
230
(5%)
210
(4%)
Magnesium (mg)
(%DV)
27
(6%)
18
(4%)
24
(6%)
Phosphorus (mg)
(%DV)
54
(4%)
32
(3%)
52
(4%)
Sodium (mg)
(%DV)
36
(2%)
27
(1%)
75
(3%)
Zinc (mg)
(%DV)
0.3
(3%)
0.2
(2%)
0.2
(2%)
Copper (mg)
(%DV)
0.2
(18%)
0.1
(10%)
0.3
(31%)
Manganese (mg)
(%DV)
0.5
(22%)
0.3
(12%)
1
(43%)
Selenium (μg)
(%DV)
0.2
(0%)
0.2
(0%)
0.8
(1%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
961
(107%)
787
(87%)
435
(48%)
Vitamin C (mg)
(%DV)
19.6
(22%)
12.8
(14%)
5.2
(6%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(9%)
0.1
(5%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0
(4%)
0.1
(7%)
Niacin (B3) (mg)
(%DV)
1.5
(9%)
0.5
(3%)
1
(6%)
Vitamin B5 (PA) (mg)
(%DV)
0.9
(18%)
0.6
(12%)
0.5
(10%)
Vitamin B6 (mg)
(%DV)
0.3
(17%)
0.2
(10%)
0.2
(14%)
Folate (B9) (μg)
(%DV)
6
(2%)
6
(2%)
11
(3%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
6
(2%)
6
(2%)
11
(3%)
Folate (DFE) (μg)
(%DV)
6
(2%)
6
(2%)
11
(3%)
Choline (mg)
(%DV)
13.1
(2%)
10.8
(2%)
~
(~%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
19218
(641%)
15740
(525%)
8699
(290%)
Beta Carotene (μg)
(%RDA)
11509
(107%)
9444
(87%)
5219
(48%)
Alpha Carotene (μg)
(%RDA)
43
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)000
Vitamin E (mg)
(%DV)
0.7
(5%)
0.9
(6%)
1.1
(7%)
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)
2.3
(2%)
2.1
(2%)
2.4
(2%)
Vitamin K1 (Dihydrophylloquinone) (μg)00~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)100100100
Water (g)75.880.173.9
Ash (g)111
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)100100100
Sucrose (g)2.31.4~
Glucose (g)0.60.5~
Fructose (g)0.50.4~
Lactose (g)00~
Maltose (g)3.13.3~
Galactose (g)00~
Starch (g)7.15.2~
 Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
6
(0%)
0
(0%)
13
(1%)
Omega 6s (mg)
(%AI)
90
(1%)
61
(0%)
71
(0%)
Omega 3 to Omega 6 Ratio0.07
 
0
 
0.18
 
Omega 6 to Omega 3 Ratio15
 
~
 
5.46
 
4:0 (mg)00~
6:0 (mg)00~
8:0 (mg)00~
10:0 (mg)00~
12:0 (mg)00~
13:0 (mg)~~~
14:0 (mg)00~
15:0 (mg)00~
16:0 (mg)503137
17:0 (mg)00~
18:0 (mg)204
20:0 (mg)00~
22:0 (mg)00~
24:0 (mg)00~
Monosaturated Fats (mg)2
 
0
 
8
 
14:1 (mg)00~
15:1 (mg)00~
16:1 undifferentiated (mg)00~
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)00~
18:1 undifferentiated (mg)208
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)92
 
61
 
84
 
18:2 undifferentiated (mg)906171
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)6013
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)00~
20:3 undifferentiated (mg)00~
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)100100100
Betaine (mg)35~~
Tryptophan (mg)
(%RDI)
40
(14%)
28
(10%)
24
(9%)
Threonine (mg)
(%RDI)
107
(10%)
73
(7%)
98
(9%)
Isoleucine (mg)
(%RDI)
70
(5%)
48
(3%)
99
(7%)
Leucine (mg)
(%RDI)
118
(4%)
81
(3%)
145
(5%)
Lysine (mg)
(%RDI)
84
(4%)
58
(3%)
97
(5%)
Methionine (mg)
(%RDI)
37
(5%)
25
(3%)
49
(7%)
Cystine (mg)
(%RDI)
28
(10%)
19
(7%)
16
(6%)
Phenylalanine (mg)
(%RDI)
114
(13%)
78
(9%)
119
(14%)
Tyrosine (mg)
(%RDI)
44
(5%)
30
(3%)
81
(9%)
Valine (mg)
(%RDI)
110
(6%)
75
(4%)
129
(7%)
Arginine (mg)704892
Histidine (mg)
(%RDI)
39
(6%)
27
(4%)
37
(5%)
Alanine (mg)9967108
Aspartic acid (mg)488335338
Glutamic acid (mg)198135194
Glycine (mg)815589
Proline (mg)674687
Serine (mg)11377102
Hydroxyproline (mg)~~~
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