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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	18.7% 24.4g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	21.5% 8.16g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	309% 2781μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	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	9.07% 36.3μg	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	10% 9.07mg	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% 3.3mg	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 Liquids and Salt	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	14% 141mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	52% 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	29.5% 2.36mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	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	13% 91mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	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	72.6% 1089mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	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

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

• Canned Carrots Solids and Liquids with Salt have 4.2 times more Vitamin A and 1.3 times more Vitamin C than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 5.9 times more Vitamin B1, 9.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 6.1 times more Vitamin B9, 1.3 times more Vitamin E and 11.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Carrots Solids and Liquids with Salt have 3.1 times more Copper, 2 times more Manganese and 34.3 times more Sodium than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 5.3 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Steamed Sweet Potato Leaves have similar amounts of Calcium, Iron, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Steamed Sweet Potato Leaves contain 1.5 times more Energy, 2.6 times more Omega 3, 1.4 times more Carbohydrate, 2.2 times more Sugars and 3.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Steamed Sweet Potato Leaves have similar amounts of Fiber per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Steamed Sweet Potato Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.