Comparing Nutrients in 1 pound Carrots VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Carrots	Sweet Potato	Recommended Dietary Allowance
Energy	6.4% 186kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	70.2% 91g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	26% 19g	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	3.44% 2.5g	4.38% 3.18g	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	% 2.68g	% 4.35g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 11.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	12.7% 7.12g	56g per day for Men 19-50 years

Vitamins

	Carrots	Sweet Potato	Recommended Dietary Allowance
Vitamin A	421% 3787μg	357% 3216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	12.5% 50μg	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	29.7% 26.8mg	12% 11mg	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	20% 3mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Sweet Potato	Recommended Dietary Allowance
Calcium	15% 150mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	76% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	51% 1.17mg	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	22.7% 159mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 400g	9.47% 351g	3700g per day for Men 19-50 years

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

• Raw Carrots have 1.8 times more Vitamin B3, 1.3 times more Vitamin B7, 1.7 times more Vitamin B9, 2.5 times more Vitamin C, 2.5 times more Vitamin E and 7.3 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 2.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Raw Sweet Potato have similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per 1 lb.
• Both Raw Carrots as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Sweet Potato:

• Raw Carrots have 1.3 times more Sodium than Raw Sweet Potato.
• While Raw Sweet Potato contains 3.4 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 6 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Sweet Potato have similar amounts of Calcium, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Potato contains 2.1 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Sweet Potato have similar amounts of Sugars and Fiber per 1 lb.
• Both Raw Carrots as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.