Comparing Nutrients in 1 pound Baked Sweet Potato VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	14% 408kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	19.3% 25g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	15.5% 11.2g	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	3.13% 2.27g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	18% 6.8g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	484% 4359μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	10.2% 41μg	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	99% 89mg	13.6% 12.2mg	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	21.5% 3.22mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	17.2% 172mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	52.4% 0.47mg	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	39% 3.13mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	88.7% 2.04mg	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	35% 245mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.3% 344g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Canned Carrots with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Sweet Potato vs Canned Carrots with Salt:

• 1 pound of Baked Sweet Potato has 1.7 times more Vitamin A, 5.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 6.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 7.3 times more Vitamin C than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.5 times more Vitamin B9 and 4.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Canned Carrots with Salt provide similar amounts of Vitamin E per one pound.
• 1 pound of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Sweet Potato vs Canned Carrots with Salt:

• 1 pound of Baked Sweet Potato has 1.5 times more Calcium, 1.5 times more Copper, 3.4 times more Magnesium, 2.3 times more Phosphorus, 2.7 times more Potassium and 1.2 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 6.7 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Canned Carrots with Salt contain similar levels of Iron, Manganese and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Sweet Potato has 3.6 times more Energy, 3.7 times more Carbohydrate, 2.6 times more Sugars, 2.2 times more Fiber and 3.1 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.