Comparing Nutrients in 1 pound Frozen Carrots VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Frozen Carrots	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	5.63% 163kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	5.12% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	30.8% 40g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 1.4g	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	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	63.3% 24g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	358% 3221μg	95% 857μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	66.3% 0.86mg	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	11.3% 45.4μg	NA	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	12.6% 11.3mg	55.4% 50mg	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	17.2% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	1142% 1371μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	16.3% 163mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	NA	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	25% 2mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	NA	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	21.4% 150mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	67.8% 2304mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	NA	11mg per day for Men 19-50 years
Water	11% 408g	10.6% 394g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Carrots has 3.8 times more Vitamin A than Sweet Potato Leaves.
• While 1 lb of Raw Sweet Potato Leaves contains 3.5 times more Vitamin B1, 9.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B6, 4.4 times more Vitamin C and 17.2 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato Leaves provide similar amounts of Vitamin B5 per one pound.
• Both Frozen Carrots, Unprepared as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Carrots has 11.3 times more Sodium than Sweet Potato Leaves.
• While 1 lb of Raw Sweet Potato Leaves contains 2.2 times more Calcium, 2.2 times more Iron, 5.8 times more Magnesium, 2.5 times more Phosphorus and 2.2 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato Leaves contain similar levels of Water per one pound.
• Both Frozen Carrots, Unprepared as well as Raw Sweet Potato Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Sweet Potato Leaves contains 2.1 times more Omega 3, 1.6 times more Fiber and 3.2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato Leaves offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6 in one pound.