Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Cooked Frozen Carrots	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	5.8% 168kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	77.5% 101g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	426% 3837μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	46.7% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	24% 95μg	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	67% 60.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	16% 159mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	89.2% 0.8mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	131% 3mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 410g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Frozen Sweet Potato per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Frozen Sweet Potato:

• 1 pound of Cooked Frozen Carrots has 1.6 times more Vitamin A than Frozen Sweet Potato.
• While 1 lb of Frozen Sweet Potato, Unprepared contains 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 5.8 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Frozen Sweet Potato:

• 1 pound of Cooked Frozen Carrots has 9.8 times more Sodium and 1.2 times more Water than Frozen Sweet Potato.
• While 1 lb of Frozen Sweet Potato, Unprepared contains 2.2 times more Copper, 2 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Sweet Potato contain similar levels of Calcium, Iron and Zinc per one pound.
• Both Boiled and Drained Frozen Carrots as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 3.4 times more Omega 3 and 1.9 times more Fiber than Frozen Sweet Potato.
• While 1 lb of Frozen Sweet Potato, Unprepared contains 2.6 times more Energy, 2.9 times more Carbohydrate and 2.9 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 Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 6 in one pound.