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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	11.8% 341kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	61.4% 80g	17% 22g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	3.83% 2.78g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11% 6.23g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	313% 2814μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23% 6.95μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	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	10.6% 9.53mg	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	6.88% 1.03mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	30.3% 2.42mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	26.6% 187mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	8.3% 307g	9.97% 369g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1.3 times more Vitamin A, 4.3 times more Vitamin B1, 2 times more Vitamin B2, 5.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.8 times more Vitamin E and 5.4 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
• Both Raw Sweet Potato as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Sweet Potato has 1.5 times more Copper, 3.1 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Manganese and 4.4 times more Sodium than Raw Sweet Potato.
• Both Raw Sweet Potato and Drained Canned Carrots with Salt have similar amounts of Calcium, Iron, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Potato has 3.4 times more Energy, 3.6 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Sweet Potato as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.