Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Cooked Frozen Carrots	Sweet Potato	Recommended Dietary Allowance
Energy	12.8% 370kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	155% 201g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	57.7% 41.8g	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	3.86% 2.8g	9.66% 7g	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	% 3.6g	% 9.6g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 25g	g per day for Men 19-50 years
Fiber	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Sweet Potato	Recommended Dietary Allowance
Vitamin A	940% 8460μg	788% 7090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	58.3% 17.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	27.5% 110μg	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	25.6% 23mg	26.7% 24mg	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	67.3% 10mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Sweet Potato	Recommended Dietary Allowance
Calcium	35% 350mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	168% 1.5mg	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	66.3% 5.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	112% 2.58mg	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	44.3% 310mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	21% 773g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Sweet Potato:

• 1 kilogram of Cooked Frozen Carrots has 3.9 times more Vitamin E and 7.6 times more Vitamin K than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sweet Potato provide similar amounts of Vitamin A, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Sweet Potato:

• 1 kg of Raw Sweet Potato contains 1.8 times more Copper, 2.3 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sweet Potato contain similar levels of Calcium, Iron, Sodium, Zinc and Water per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Raw Sweet Potato lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 44 times more Omega 3 than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 2.3 times more Energy, 2.6 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sweet Potato offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 kilogram of Sweet Potato provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in one kilogram.