Comparing Nutrients in 1 pound Boiled Carrots VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Boiled Carrots	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	2.13% 0.36g	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	62% 80.4g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	36% 26g	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	2.7% 1.95g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 6.5g	g per day for Men 19-50 years
Fiber	36% 13.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	429% 3865μg	397% 3570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21% 6.26μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	6.8% 27.2μg	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	64.5% 58mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	47.4% 0.43mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	52.5% 1.2mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 409g	9.82% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 1 pound of Boiled Carrots has 2.3 times more Vitamin B9 and 6.5 times more Vitamin K than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 1 lb of Cooked Sweet Potato, Boiled, Without Skin with Salt contains 2.5 times more Vitamin B5 and 3.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Sweet Potato, Boiled, Without Skin with Salt provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per one pound.
• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled and Drained Carrots as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 1 lb of Cooked Sweet Potato, Boiled, Without Skin with Salt contains 5.5 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese and 4.5 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Sweet Potato, Boiled, Without Skin with Salt contain similar levels of Calcium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper
• Both Boiled and Drained Carrots as well as Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Sweet Potato, Boiled, Without Skin with Salt contains 2.2 times more Energy, 2.2 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Sweet Potato, Boiled, Without Skin with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.