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Comparing Nutrients in 14 ounces Boiled Sweet Potato no SkinVS Carrots

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin
7%
2%
91%
Carrots
8%
5%
87%
14 oz ▼

Macro Nutrients

10.4%302kcal
Energy
5.6%163kcal
302 kcalvs163 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.57%0.56g
Fat
0.98%0.95g
0.56 gvs0.95 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g
Saturated Fat
0.4%0.13g
0.12 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
0.5%0.008g
0 gvs0.008 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.42%0.24g
Omega 6
2.33%0.4g
0.24 gvs0.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54%70.3g
Carbohydrate
29.2%38g
70.3 gvs38 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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31.4%22.8g
Sugars
26%19g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22.8 gvs19 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.35%1.7g
Fructose
3%2.2g
≤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]
1.7 gvs2.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.14g
Glucose
%2.34g
2.14 gvs2.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.68g
Sucrose
%14.2g
5.68 gvs14.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.92g
Fiber
29.2%11g
9.92 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.7%5.44g
Protein
6.6%3.7g
5.44 gvs3.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

347%3124μg
Vitamin A
368%3314μg
RAE, retinol activity equivalents
3124 μgvs3314 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.5%0.22mg
Vitamin B1
22%0.26mg
Thiamine
0.22 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.3%0.19mg
Vitamin B2
17.7%0.23mg
Riboflavin
0.19 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.3%2.14mg
Vitamin B3
24.4%3.9mg
Niacin, nicotinic acid, niacinamide
2.14 mgvs3.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
46%2.3mg
Vitamin B5
21.7%1.1mg
Pantothenic acid
2.3 mgvs1.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.4%0.65mg
Vitamin B6
42%0.55mg
Pyridoxine
0.65 mgvs0.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.3%5.48μg
Vitamin B7
29.4%8.8μg
Biotin
5.48 μgvs8.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.95%24μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
24 μgvs75.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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56.4%51mg
Vitamin C
26%23.4mg
Ascorbic acid
51 mgvs23.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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25%3.73mg
Vitamin E
17.5%2.6mg
Tocopherols and Tocotrienols
3.73 mgvs2.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.95%8.33μg
Vitamin K
43.7%52.4μg
Phytomenadione or phylloquinone
8.33 μgvs52.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10.7%107mg
Calcium
13%131mg
107 mgvs131 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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41.5%0.37mg
Copper
20%0.18mg
0.37 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.32%12.7μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs12.7 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.7%2.86mg
Iron
15%1.2mg
2.86 mgvs1.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71.4mg
Magnesium
11.3%47.6mg
71.4 mgvs47.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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46%1.06mg
Manganese
24.7%0.57mg
1.06 mgvs0.57 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%127mg
Phosphorus
20%139mg
127 mgvs139 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27%913mg
Potassium
37.4%1270mg
913 mgvs1270 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg
Selenium
0.72%0.4μg
0.79 μgvs0.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.14%107mg
Sodium
18.3%274mg
107 mgvs274 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.2%0.79mg
Zinc
8.66%0.95mg
0.79 mgvs0.95 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.6%318g
Water
9.47%350g
318 gvs350 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Sweet Potato no Skin vs Carrots:
Comparing minerals per 14 ounces for Boiled Sweet Potato no Skin vs Carrots:
Comparison of macro-nutrients per 14 ounces:



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