Comparing Nutrients in 14 ounces Baked Sweet Potato VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	12.3% 357kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82g	17% 22g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	13.6% 9.84g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 9.05g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	424% 3814μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31.8% 9.53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	8.93% 35.7μg	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	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	15% 151mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	46% 0.41mg	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	34.2% 2.74mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	77.7% 1.8mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	8.13% 301g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Canned Carrots with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Sweet Potato vs Canned Carrots with Salt:

• 14 ounces of Baked Sweet Potato have 1.7 times more Vitamin A, 5.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 6.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 7.3 times more Vitamin C than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.5 times more Vitamin B9 and 4.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Canned Carrots with Salt provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Sweet Potato vs Canned Carrots with Salt:

• 14 ounces of Baked Sweet Potato have 1.5 times more Calcium, 1.5 times more Copper, 3.4 times more Magnesium, 2.3 times more Phosphorus, 2.7 times more Potassium and 1.2 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 6.7 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Canned Carrots with Salt contain similar levels of Iron, Manganese and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Sweet Potato have 3.6 times more Energy, 3.7 times more Carbohydrate, 2.6 times more Sugars, 2.2 times more Fiber and 3.1 times more Protein than Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.