Comparing Nutrients in 14 ounces Carrots VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%

Macro Nutrients

	Carrots	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	63% 82g	130g per day for Men 19-50 years
Sugars	26% 19g	35.5% 25.7g	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	3% 2.2g	2.74% 2g	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	% 2.34g	% 2.26g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 9.05g	g per day for Men 19-50 years
Fiber	29.2% 11g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Vitamin A	368% 3314μg	424% 3814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	5.95% 24μg	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	26% 23.4mg	86.4% 77.8mg	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	17.5% 2.6mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	85.8% 1.97mg	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	20% 139mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.13% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Carrots versus 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carrots vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 14 ounces of Carrots have 3.2 times more Vitamin B9 and 5.7 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.3 times more Vitamin C than Raw Carrots.
• Both Carrots and Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide similar amounts of Vitamin A, Vitamin B7 and Vitamin E per 14 ounces.
• 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Carrots as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 3.6 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, 3.6 times more Sodium and 1.3 times more Zinc than Raw Carrots.
• Both Carrots and Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain similar levels of Calcium and Water per 14 ounces.
• Both Raw Carrots as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 2.2 times more Energy, 2.2 times more Carbohydrate, 1.4 times more Sugars and 2.2 times more Protein than Raw Carrots.
• Both Carrots and Cooked Sweet Potato, Baked In Skin, Flesh with Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Carrots provide inadequate amounts of Energy and Protein
• Both Raw Carrots as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.