Comparing Nutrients in 100 calories Sweet Potato Leaves VS Frozen Carrots

Weight per 100 calories

• Sweet Potato Leaves: 238g
• Frozen Carrots: 278g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Sweet Potato Leaves or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Sweet Potato Leaves	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.26g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	5.36% 0.086g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	18.2% 13.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.2% 0.86g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	33.2% 12.6g	24% 9.17g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	50% 450μg	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	6.94% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	7.7% 6.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	600% 720μg	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Frozen Carrots	Recommended Dietary Allowance
Calcium	18.6% 186mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	NA	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29% 2.3mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.6% 193mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	NA	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	5.6% 207g	6.76% 250g	3700g per day for Men 19-50 years

Sweet Potato Leaves VS Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sweet Potato Leaves or Frozen Carrots?

Lets compare vitamin content per 100 calories of Sweet Potato Leaves vs Frozen Carrots:

• 100 calories of Sweet Potato Leaves have 3 times more Vitamin B1, 8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6, 3.8 times more Vitamin C and 14.7 times more Vitamin K than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 4.4 times more Vitamin A than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Frozen Carrots provide similar amounts of Vitamin B5 per 100 calories.
• Both Raw Sweet Potato Leaves as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Sweet Potato Leaves vs Frozen Carrots:

• 100 calories of Sweet Potato Leaves have 1.9 times more Calcium, 1.9 times more Iron, 5 times more Magnesium, 2.1 times more Phosphorus and 1.9 times more Potassium than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 13.2 times more Sodium than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Frozen Carrots contain similar levels of Selenium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sweet Potato Leaves have 1.8 times more Omega 3, 1.4 times more Fiber and 2.7 times more Protein than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 1.5 times more Omega 6 than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 100 calories.