Comparing Nutrients in 1 pound Canned Carrots with Salt VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Canned Carrots with Salt	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	34.3% 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	18% 6.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	281% 2531μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	55.6% 222μg	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	13.6% 12.2mg	7.56% 6.8mg	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	22.4% 3.36mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	11.3% 113mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	16.6% 0.15mg	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	36.3% 2.9mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	45% 1.04mg	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	15.6% 109mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Steamed Sweet Potato Leaves per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Steamed Sweet Potato Leaves:

• 1 pound of Canned Carrots with Salt has 3.8 times more Vitamin A and 1.8 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 1 lb of Steamed Sweet Potato Leaves contains 6.2 times more Vitamin B1, 8.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 5.4 times more Vitamin B9, 1.3 times more Vitamin E and 11.1 times more Vitamin K than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Steamed Sweet Potato Leaves:

• 1 pound of Canned Carrots with Salt has 3.2 times more Copper, 2 times more Manganese and 34.6 times more Sodium than Steamed Sweet Potato Leaves.
• While 1 lb of Steamed Sweet Potato Leaves contains 1.3 times more Calcium, 6 times more Magnesium, 1.7 times more Phosphorus and 1.7 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Steamed Sweet Potato Leaves contain similar levels of Iron, Zinc and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Steamed Sweet Potato Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Steamed Sweet Potato Leaves contains 1.3 times more Carbohydrate, 2.2 times more Sugars, 1.3 times more Fiber and 3.4 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Steamed Sweet Potato Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.