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

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	33% 960kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	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	3.94% 0.67g	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	171% 222g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	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	30.5% 17g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	576% 5180μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.15mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	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	148% 133mg	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	NA	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	37% 370mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	66.3% 5.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	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	64.3% 450mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	20.2% 749g	25% 930g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen 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 Frozen Sweet Potato vs Canned Carrots with Salt:

• 1 kilogram of Frozen Sweet Potato has 3.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.8 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.9 times more Vitamin C than Canned Carrots with Salt.
• Both Frozen Sweet Potato and Canned Carrots with Salt provide similar amounts of Vitamin A and Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Frozen Sweet Potato, Unprepared 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 Frozen Sweet Potato vs Canned Carrots with Salt:

• 1 kilogram of Frozen Sweet Potato has 1.5 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus and 2 times more Potassium than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 40.3 times more Sodium than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Canned Carrots with Salt contain similar levels of Iron, Zinc and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Frozen Sweet Potato, Unprepared 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 Frozen Sweet Potato has 3.8 times more Energy, 4 times more Carbohydrate and 2.7 times more Protein than Canned Carrots with Salt.
• Both Frozen 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 Frozen Sweet Potato, Unprepared as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.