Comparing Nutrients in 14 ounces Baked Sweet Potato VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Baked Sweet Potato	Boiled Carrots	Recommended Dietary Allowance
Energy	12.3% 357kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.03% 0.35g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	19% 13.7g	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	2.74% 2g	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 9.05g	% 10.7g	g per day for Men 19-50 years
Fiber	34.5% 13g	31.3% 12g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	424% 3814μg	376% 3382μg	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	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Carrots	Recommended Dietary Allowance
Calcium	15% 151mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.13% 301g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Sweet Potato vs Boiled Carrots:

• Sweet Potato Baked in skin, flesh only has 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Vitamin B9, 1.5 times more Vitamin E and 6 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Carrots have similar amounts of Vitamin A per 14 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Sweet Potato vs Boiled Carrots:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Calcium, 9.5 times more Copper, 2 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Selenium and 1.6 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweet Potato Baked in skin, flesh only has 2.6 times more Energy, 2.5 times more Carbohydrate, 1.9 times more Sugars and 2.6 times more Protein than Boiled and Drained Carrots.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Carrots have similar amounts of Fiber per 14 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.