Sweet Potato, Cooked, Boiled, Without Skin

Serving Size 1 cup, mashed

Nutritional Value and Analysis

Sweet Potato, Cooked, Boiled, Without Skin with a serving size of 1 cup, mashed has a total of 249.28 calories with 0.46 grams of fat. The serving size is equivalent to 328 grams of food and contains 4.14 calories from fat. This item is classified as vegetables and vegetable products foods.

This food is a good source of fiber, copper, manganese, vitamin a, rae, vitamin c, pantothenic acid and vitamin b-6 but is high in sugars. Sweet Potato, Cooked, Boiled, Without Skin is a low fat food because it contains less than 3 grams of fat per serving.

Sugars 75% of DV

A serving of 328 grams of sweet potato, cooked, boiled, without skin has 75% of the recommended daily intake of sugars.

Fiber 33% of DV

A serving of 328 grams of sweet potato, cooked, boiled, without skin has 33% of the recommended daily needs of fiber.

Copper 34% of DV

A serving of 328 grams of sweet potato, cooked, boiled, without skin has 34% of the recommended daily needs of copper.

Manganese 38% of DV

A serving of 328 grams of sweet potato, cooked, boiled, without skin has 38% of the recommended daily needs of manganese.

Vitamin A, RAE 287% of DV

A serving of 328 grams of sweet potato, cooked, boiled, without skin has 287% of the recommended daily needs of vitamin a, rae.

Vitamin C 70% of DV

A serving of 328 grams of sweet potato, cooked, boiled, without skin has 70% of the recommended daily needs of vitamin c.

Pantothenic Acid 38% of DV

A serving of 328 grams of sweet potato, cooked, boiled, without skin has 38% of the recommended daily needs of pantothenic acid.

Vitamin B-6 32% of DV

A serving of 328 grams of sweet potato, cooked, boiled, without skin has 32% of the recommended daily needs of vitamin b-6.

Amount Per Serving
Calories 249.28		Calories from Fat 4
% Daily Value*
Total Fat 0.5g		1%
	Saturated Fat 0.1g	1%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 88.6mg		4%
Total Carbohydrate 58.1g		19%
	Dietary Fiber 8.2g	33%
	Sugars 19g
Protein 4g

Vitamin A 1033%	Vitamin C 70%
Calcium 7%	Iron 13%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	51627.2 IU	1033%
→ Vitamin A, RAE	2581.36 µg	287%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	30976.32 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	0 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.54 mg	32%
Vitamin C	41.98 mg	70%
Vitamin D	0 IU	0%
Vitamin E	3.08 mg	21%
→ Beta Tocopherol	0.03 mg	-
→ Delta Tocopherol	0 mg	-
→ Gamma Tocopherol	0 mg	-
→ Alpha Tocotrienol	0 mg	-
→ Beta Tocotrienol	0 mg	-
→ Delta Tocotrienol	0 mg	-
→ Gamma Tocotrienol	0 mg	-
Vitamin K	6.89 µg	6%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	58.12 g	19%
Sugars	18.83 g	75%
→ Sucrose	4.69 g	-
→ Glucose	1.77 g	-
→ Fructose	1.41 g	-
→ Lactose	0 g	-
→ Maltose	10.96 g	-
→ Galactose	0 g	-
→ Starch	17.12 g	-
Fiber	8.2 g	33%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	0.46 g	1%
Saturated Fats	0.1 g	1%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0 g	-
→ Myristic Acid	0 g	-
→ Palmitic Acid	0.1 g	-
→ Stearic Acid	0 g	-
→ Arachidic Acid	0 g	-
→ Behenic Acid	0 g	-
→ Lignoceric Acid	0 g	-
Monounsaturated Fats	0 g	-
→ Myristoleic Acid	0 g	-
→ Pentadecenoic Acid	0 g	-
→ Palmitoleic Acid	0 g	-
→ Heptadecenoic Acid	0 g	-
→ Oleic Acid	0 g	-
→ Gadoleic Acid	0 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	0.2 g	-
→ Linolenic Acid (18:2)	0.2 g	-
→ Linolenic Acid (18:3)	0 g	-
→ Parinaric Acid	0 g	-
→ Eicosadienoic Acid (20:2)	0 g	-
→ Eicosadienoic Acid (20:3)	0 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-
Trans Fats	0 g	0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	4.49 g	9%
→ Alanine	0.22 g	-
→ Arginine	0.16 g	-
→ Aspartic acid	1.1 g	-
→ Cystine	0.06 g	-
→ Glutamic acid	0.44 g	-
→ Glycine	0.18 g	-
→ Histidine	0.09 g	10%
→ Isoleucine	0.16 g	13%
→ Leucine	0.27 g	10%
→ Lysine	0.19 g	8%
→ Methionine	0.08 g	6%
→ Phenylalanine	0.26 g	12%
→ Proline	0.15 g	-
→ Serine	0.25 g	-
→ Threonine	0.24 g	18%
→ Tryptophan	0.09 g	27%
→ Tyrosine	0.1 g	4%
→ Valine	0.25 g	16%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	88.56 mg	7%
Copper	0.31 mg	34%
Iron	2.36 mg	13%
Magnesium	59.04 mg	14%
Manganese	0.87 mg	38%
Phosphorus	104.96 mg	8%
Potassium	754.4 mg	16%
Selenium	0.66 µg	1%
Sodium	88.56 mg	4%
Zinc	0.66 mg	6%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	2.07 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	262.83 g	-

Calories Burn off Time

How long would it take to burn off Sweet Potato, Cooked, Boiled, Without Skin with 249.28calories? A brisk walk for 54 minutes, jogging for 25 minutes, or hiking for 42 minutes will help your burn off the calories in sweet potato, cooked, boiled, without skin.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	52 minutes
Dancing	45 minutes
Golfing	45 minutes
Hiking	42 minutes
Light Gardening	45 minutes
Stretching	83 minutes
Walking - 3.5 mph	54 minutes
Weight Training - light workout	69 minutes
Aerobics	31 minutes
Basketball	34 minutes
Bicycling - 10 mph or more	25 minutes
Running - 5 mph	25 minutes
Swimming	29 minutes
Walking - 4.5 mph	33 minutes
Weight Training - vigorous workout	34 minutes

Similar Food Items to Sweet Potato, Cooked, Boiled, Without Skin

Name	Calories	Total Fat	Proteins	Carbohydrates
Sweet Potato, Canned, Mashed	101	0.2g	1.98g	23.19g
Sweet Potato, Canned, Vacuum Pack	91	0.2g	1.65g	21.12g
Sweet Potato, Frozen, Cooked, Baked, Without Salt	100	0.12g	1.71g	23.4g
Sweet Potato, Frozen, Unprepared	96	0.18g	1.71g	22.22g
Taro, Cooked, Without Salt	142	0.11g	0.52g	34.6g
Taro, Raw	112	0.2g	1.5g	26.46g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium