Comparing Nutrients in 14 ounces Canned Sweet Potato, Vacuum Pack VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Carrots	Recommended Dietary Allowance
Energy	12.5% 361kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.5% 84g	29.2% 38g	130g per day for Men 19-50 years
Sugars	27.4% 20g	26% 19g	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	3% 2.2g	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	NA	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	19% 7.14g	29.2% 11g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Carrots	Recommended Dietary Allowance
Vitamin A	176% 1584μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.08mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.3μg	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	19% 75.4μg	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	116% 105mg	26% 23.4mg	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	26.5% 3.97mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Carrots	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	44% 3.53mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	24.7% 0.57mg	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	27.8% 194mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.16% 302g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Sweet Potato, Vacuum Pack vs Carrots:

• Canned Sweet Potato, Vacuum Pack has 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 4.5 times more Vitamin C and 1.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 2.1 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B7 and 6 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Sweet Potato, Vacuum Pack vs Carrots:

• Canned Sweet Potato, Vacuum Pack has 3.1 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus and 7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.5 times more Calcium, 1.3 times more Sodium and 1.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Raw Carrots have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Sweet Potato, Vacuum Pack has 2.2 times more Energy, 2.2 times more Carbohydrate and 1.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Raw Carrots have similar amounts of Sugars per 14 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.