Comparing Nutrients in 1 kilogram Canned Mashed Sweet Potato VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Canned Mashed Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	35% 1010kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	75% 54.5g	34.2% 25g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	39.5% 15g	38g per day for Men 19-50 years
Protein	35.4% 20g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	483% 4350μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	65.7% 19.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	22.5% 90μg	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	57.8% 52mg	30% 27mg	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	72.7% 11mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	116% 1.04mg	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	166% 13.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	196% 4.5mg	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	74.3% 520mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	20% 739g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Canned Carrots with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Mashed Sweet Potato vs Canned Carrots with Salt:

• 1 kilogram of Canned Mashed Sweet Potato has 1.5 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2.1 times more Vitamin B6, 1.2 times more Vitamin B9, 1.9 times more Vitamin C and 1.5 times more Vitamin E than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.3 times more Vitamin A and 4.1 times more Vitamin K than Canned Mashed Sweet Potato.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Canned Mashed Sweet Potato as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Mashed Sweet Potato vs Canned Carrots with Salt:

• 1 kilogram of Canned Mashed Sweet Potato has 2.7 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 2.2 times more Manganese and 2.2 times more Phosphorus than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 3.2 times more Sodium and 1.3 times more Water than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Canned Carrots with Salt contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Canned Mashed Sweet Potato as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Mashed Sweet Potato has 4 times more Energy, 4.2 times more Carbohydrate, 2.2 times more Sugars and 3.1 times more Protein than Canned Carrots with Salt.
• Both Canned Mashed Sweet Potato and Canned Carrots with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Canned Mashed Sweet Potato as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.