Comparing Nutrients in 1 pound Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Carrots	Recommended Dietary Allowance
Energy	14% 404kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	96% 70g	29.7% 21.5g	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	NA	3.44% 2.5g	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	NA	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	30% 11.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Carrots	Recommended Dietary Allowance
Vitamin A	190% 1710μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.05% 1.8μg	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	21.5% 86μg	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	53% 47.6mg	29.7% 26.8mg	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	28.4% 4.26mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Carrots	Recommended Dietary Allowance
Calcium	6.8% 68mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	45.4% 3.63mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	28.2% 0.65mg	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	17.5% 122mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.5% 351g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Carrots:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.2 times more Vitamin B5, 1.8 times more Vitamin C and 1.4 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 2.2 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B6, 5.6 times more Vitamin B7, 2.7 times more Vitamin B9 and 6.3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Carrots:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.8 times more Copper, 2.7 times more Iron, 3.5 times more Manganese and 7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.2 times more Calcium, 1.3 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Sodium and 1.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Carrots have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.2 times more Energy, 2.2 times more Carbohydrate and 3.2 times more Sugars than Raw Carrots.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Carrots have similar amounts of Fiber and Protein per 1 lb.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.