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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 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.
• While Raw Carrots contain 3.2 times more Vitamin B9 and 5.7 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Raw Carrots have similar amounts of Vitamin A, Vitamin B7 and Vitamin E per 14 oz.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Raw Carrots have similar amounts of Calcium and Water per 14 oz.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.