Comparing Nutrients in 1 pound Boiled Carrots VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Boiled Carrots	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	5.47% 159kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	73.7% 96g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	31.3% 22.7g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	429% 3865μg	201% 1810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	24% 7.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	19.3% 77μg	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	18% 16.3mg	133% 120mg	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	31% 4.67mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	13.6% 136mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	89.7% 2.06mg	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	19.4% 136mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 409g	9.32% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Canned Sweet Potato, Vacuum Pack:

• Boiled and Drained Carrots have 2.1 times more Vitamin A, 1.8 times more Vitamin B1 and 6.2 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.3 times more Vitamin B2, 2.3 times more Vitamin B5 and 7.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 1 lb.
• Both Boiled and Drained Carrots as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Canned Sweet Potato, Vacuum Pack:

• Boiled and Drained Carrots have 1.4 times more Calcium than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 8.2 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Sweet Potato, Vacuum Pack have similar amounts of Selenium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.7 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.6 times more Energy, 2.6 times more Carbohydrate, 1.4 times more Sugars and 2.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.