Comparing Nutrients in 1 kilogram Boiled Sweet Potato no Skin VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	26.2% 760kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	79% 57.4g	34% 24.6g	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	5.93% 4.3g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	47.4% 18g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	874% 7870μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	20% 80μg	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	142% 128mg	22.2% 20mg	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	62.7% 9.4mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	27% 270mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	114% 1.03mg	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	90% 7.2mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	45.7% 320mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21.7% 801g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Sweet Potato no Skin vs Canned Carrots with Liquids and Salt:

• Boiled Sweet Potato without Skin has 1.3 times more Vitamin A, 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.2 times more Vitamin B5, 1.5 times more Vitamin B6, 6.4 times more Vitamin C and 1.3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Vitamin B9 and 4.7 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Sweet Potato no Skin vs Canned Carrots with Liquids and Salt:

• Boiled Sweet Potato without Skin has 1.4 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Manganese, 8.9 times more Sodium and 1.5 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Copper and Water per 1 kg.
• Both Boiled Sweet Potato without Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Sweet Potato without Skin has 3.3 times more Energy, 3.3 times more Carbohydrate, 2.3 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled Sweet Potato without Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.