Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	5.8% 168kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	62% 80.4g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 6.5g	g per day for Men 19-50 years
Fiber	39.4% 15g	30% 11.3g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	426% 3837μg	397% 3570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	16% 159mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	47.4% 0.43mg	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	30% 2.4mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	20% 141mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 410g	9.82% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Sweet Potato no Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Boiled Sweet Potato no Skin:

• 1 pound of Cooked Frozen Carrots has 1.8 times more Vitamin B9 and 6.5 times more Vitamin K than Boiled Sweet Potato no Skin.
• While 1 lb of Boiled Sweet Potato without Skin contains 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6 and 5.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Sweet Potato no Skin provide similar amounts of Vitamin A and Vitamin E per one pound.
• 1 pound of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Boiled Sweet Potato no Skin:

• 1 pound of Cooked Frozen Carrots has 1.3 times more Calcium, 2.2 times more Sodium and 1.8 times more Zinc than Boiled Sweet Potato no Skin.
• While 1 lb of Boiled Sweet Potato without Skin contains 1.4 times more Iron, 1.6 times more Magnesium and 1.6 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Sweet Potato no Skin contain similar levels of Copper, Phosphorus, Potassium and Water per one pound.
• 1 pound of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Boiled Sweet Potato without Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has more Omega 3 and 1.3 times more Fiber than Boiled Sweet Potato no Skin.
• While 1 lb of Boiled Sweet Potato without Skin contains 2.1 times more Energy, 2.3 times more Carbohydrate, 1.4 times more Sugars and 2.4 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 pound of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 6 in one pound.