Nutrition Comparison Tool

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Baked Sweet Potatoes
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Boiled Sweet Potatoes
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Mashed Sweet Potatoes
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Comparison Results
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Comparison Bar Charts

Calorie 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


65g = Full Bar. (~ = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 0% DV 0.3g
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 1% DV 0.5g
  • Mashed Sweet Potatoes 1 cup (x1) 1% DV 0.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Baked Sweet Potatoes 1 cup (x1) 14% DV 41.4g
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 19% DV 58.1g
  • Mashed Sweet Potatoes 1 cup (x1) 20% 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

Fiber Comparison


25g = 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

Sugar 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
~ = 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%)		 0.5
(1%)		 0.5
(1%)
Protein (g)
(%DV)		 4
(8%)		 4.5
(9%)		 5
(10%)
Carbohydrate (g)
(%DV)		 41.4
(14%)		 58.1
(19%)		 59.1
(20%)
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)		 0.6
(6%)		 0.7
(6%)		 0.5
(5%)
Copper, Cu (mg)
(%DV)		 0.3
(36%)		 0.3
(34%)		 0.7
(79%)
Manganese (mg)
(%DV)		 1
(43%)		 0.9
(38%)		 2.5
(110%)
Selenium, Se (μg)
(%DV)		 0.4
(1%)		 0.7
(1%)		 2
(4%)
Fluoride, F (μg)
(%AI)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 200 328 255
Vitamin A, RAE (μg)
(%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)		 0.2
(18%)		 0.2
(15%)		 0.1
(6%)
Riboflavin (B2) (mg)
(%DV)		 0.2
(16%)		 0.2
(12%)		 0.2
(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)		 0.6
(34%)		 0.5
(32%)		 0.6
(35%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)		 12
(3%)		 19.7
(5%)		 28.1
(7%)
Folic acid (μg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (μg)
(%)		 12
(3%)		 19.7
(5%)		 28.1
(7%)
Folate DFE (μg)
(%)		 12
(3%)		 19.7
(5%)		 28.1
(7%)
Choline (mg)
(%DV)		 26.2
(5%)		 35.4
(6%)		 ~
(~%)
Vitamin B12 (μg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)		 23018
(213%)		 30976.3
(287%)		 13308.5
(123%)
Carotene, alpha (μg)
(%RDA)		 86
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 38436
(1281%)		 51627.2
(1721%)		 22182.4
(739%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
0
0
Vitamin E (mg)
(%DV)		 1.4
(9%)		 3.1
(21%)		 2.8
(19%)
Vitamin D (μg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (μg)
(%DV)		 4.6
(4%)		 6.9
(6%)		 6.1
(5%)
Vitamin K1 (μg) 0
0
~
Menaquinone-4 (μg) ~
~
~
  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 (mg) 4
0
20
Polyunsaturated Fats (mg) 184
200
214
Omega 3s (mg)
(%AI)		 12
(1%)		 0
(0%)		 33
(2%)
Omega 6s (mg)
(%AI)		 180
(1%)		 200
(1%)		 181
(1%)
Omega 3 to Omega 6 Ratio 0.07
0
0.18
Omega 6 to Omega 3 Ratio 15
~
5.46
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
~
22:5 n-3 (DPA) (mg) 0
0
~
22:6 n-3 (DHA) (mg) 0
0
~
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
~
6:0 (mg) 0
0
~
8:0 (mg) 0
0
~
10:0 (mg) 0
0
~
12:0 (mg) 0
0
~
13:0 (mg) ~
~
~
14:0 (mg) 0
0
~
15:0 (mg) 0
0
~
16:0 (mg) 100
102
94
17:0 (mg) 0
0
~
18:0 (mg) 4
0
10
20:0 (mg) 0
0
~
22:0 (mg) 0
0
~
24:0 (mg) 0
0
~
14:1 (mg) 0
0
~
15:1 (mg) 0
0
~
16:1 undifferentiated (mg) 0
0
~
16:1 c (mg) ~
~
~
17:1 (mg) 0
0
~
18:1 undifferentiated (mg) 4
0
20
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
~
22:1 undifferentiated (mg) 0
0
~
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 180
200
181
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 12
0
33
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
~
20:2 n-6 c,c (mg) 0
0
~
20:3 undifferentiated (mg) 0
0
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
~
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 200 328 255
Betaine (mg) 69
~
~
Tryptophan (mg)
(%RDI)		 80
(29%)		 92
(33%)		 61
(22%)
Threonine (mg)
(%RDI)		 214
(20%)		 239
(23%)		 250
(24%)
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%)
Cystine (mg)
(%RDI)		 56
(20%)		 62
(22%)		 41
(14%)
Phenylalanine (mg)
(%RDI)		 228
(26%)		 256
(29%)		 303
(35%)
Tyrosine (mg)
(%RDI)		 88
(10%)		 98
(11%)		 207
(24%)
Valine (mg)
(%RDI)		 220
(12%)		 246
(14%)		 329
(18%)
Arginine (mg) 140
157
235
Histidine (mg)
(%RDI)		 78
(11%)		 89
(13%)		 94
(13%)
Alanine (mg) 198
220
275
Aspartic acid (mg) 976
1099
862
Glutamic acid (mg) 396
443
495
Glycine (mg) 162
180
227
Proline (mg) 134
151
222
Serine (mg) 226
253
260
Hydroxyproline (mg) ~
~
~
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)
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