Comparing Nutrients in 14 ounces Sweet Potato VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sweet Potato	Boiled Carrots	Recommended Dietary Allowance
Energy	11.8% 341kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	61.4% 80g	25% 32.6g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	3.83% 2.78g	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	% 3.8g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 10g	% 10.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	31.3% 12g	38g per day for Men 19-50 years
Protein	11% 6.23g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	313% 2814μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	46.7% 0.61mg	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	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	10.6% 9.53mg	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	6.88% 1.03mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Boiled Carrots	Recommended Dietary Allowance
Calcium	12% 119mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	30.3% 2.42mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	26.6% 187mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.3% 307g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1.4 times more Vitamin B2, 3.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Vitamin B9, 1.5 times more Vitamin C, 4 times more Vitamin E and 7.6 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled and Drained Carrots have similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Sweet Potato 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 Sweet Potato vs Boiled Carrots:

• Raw Sweet Potato has 8.9 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Raw Sweet Potato and Boiled and Drained Carrots have similar amounts of Calcium, Selenium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Potato has 2.5 times more Energy, 2.4 times more Carbohydrate, 1.2 times more Sugars and 2.1 times more Protein than Boiled and Drained Carrots.
• Both Raw Sweet Potato and Boiled and Drained Carrots have similar amounts of Fiber per 14 oz.
• Both Raw Sweet Potato as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.