Comparing Nutrients in 1 kilogram Carrots VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Carrots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	14% 410kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	161% 209g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	212% 154g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	65.8% 25g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	928% 8350μg	419% 3770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	13.3% 4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	17.5% 70μg	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	65.6% 59mg	117% 105mg	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	44% 6.6mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	33% 330mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	138% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	220% 5.07mg	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	50% 350mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24% 883g	21% 774g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Raw Carrots have 2.2 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B6, 5.6 times more Vitamin B7, 2.7 times more Vitamin B9 and 6.3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.8 times more Vitamin C and 1.4 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Carrots as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Raw Carrots have 2.2 times more Calcium, 1.3 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Sodium and 1.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.8 times more Copper, 2.7 times more Iron, 3.5 times more Manganese and 7 times more Selenium than Raw Carrots.
• Both Raw Carrots and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.2 times more Energy, 2.2 times more Carbohydrate and 3.2 times more Sugars than Raw Carrots.
• Both Raw Carrots and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Carrots as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.