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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	155% 201g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	79% 30g	39.5% 15g	38g per day for Men 19-50 years
Protein	28% 15.7g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	788% 7090μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	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	26.7% 24mg	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	17.3% 2.6mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	76.3% 6.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	67% 470mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	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	36.7% 550mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	21% 773g	25% 930g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1.3 times more Vitamin A, 4.3 times more Vitamin B1, 2 times more Vitamin B2, 5.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.8 times more Vitamin E and 5.4 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Raw Sweet Potato as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Sweet Potato has 1.5 times more Copper, 3.1 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Manganese and 4.4 times more Sodium than Raw Sweet Potato.
• Both Raw Sweet Potato and Drained Canned Carrots with Salt have similar amounts of Calcium, Iron, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Potato has 3.4 times more Energy, 3.6 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Sweet Potato as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.