Comparing Nutrients in 1 kilogram Boiled Carrots VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Boiled Carrots	Sweet Potato Chips	Recommended Dietary Allowance
Energy	12% 350kcal	183% 5320kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	334% 324g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	715% 11.4g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	652% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	437% 568g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	122% 88.2g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	232% 88g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	947% 8520μg	1316% 11840μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	310% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	412% 5.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	93% 370μg	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	40% 36mg	0% 0mg	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	68.7% 10.3mg	655% 98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	204% 245μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	30% 300mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	458% 4.12mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	587% 13.5mg	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	43% 300mg	207% 1450mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	272% 9250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Sweet Potato Chips:

• Boiled and Drained Carrots have more Vitamin C than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 1.4 times more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 6.7 times more Vitamin B5, 3.5 times more Vitamin B6, 2.6 times more Vitamin B9, 9.5 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Sweet Potato Chips:

• Boiled and Drained Carrots have 1.7 times more Sodium and 20 times more Water than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 2 times more Calcium, 24.2 times more Copper, 6.2 times more Iron, 6.5 times more Magnesium, 8.7 times more Manganese, 4.8 times more Phosphorus, 3.9 times more Potassium, 3 times more Selenium and 2.7 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Unsalted Sweet Potato Chips contain 15.2 times more Energy, 179.7 times more Fat, 98 times more Saturated Fat, 1144 times more Omega 3, 127.3 times more Omega 6, 6.9 times more Carbohydrate, 2.6 times more Sugars, 2.9 times more Fiber and 3.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Unsalted Sweet Potato Chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.