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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	15.6% 454kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	36% 13.6g	38g per day for Men 19-50 years
Protein	14% 7.76g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	414% 3724μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	16% 63.5μg	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	46% 41.3mg	18% 16.3mg	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	NA	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	16% 159mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	30.6% 2.45mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	30.6% 0.7mg	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	28.5% 200mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.04% 334g	11% 409g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Baked Frozen Sweet Potato with Salt has 1.3 times more Vitamin B2, 2.4 times more Vitamin B5, 1.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Carrots.
• Both Baked Frozen Sweet Potato with Salt and Boiled Carrots provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per one pound.
• Both Baked Frozen Sweet Potato with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Baked Frozen Sweet Potato with Salt has 10.8 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 4.3 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Sodium and 1.5 times more Zinc than Boiled Carrots.
• Both Baked Frozen Sweet Potato with Salt and Boiled Carrots contain similar levels of Calcium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Baked Frozen Sweet Potato with Salt as well as Boiled and Drained Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Frozen Sweet Potato with Salt has 2.9 times more Energy, 2.8 times more Carbohydrate and 2.3 times more Protein than Boiled Carrots.
• While 1 lb of Boiled and Drained Carrots contains 1.7 times more Fiber than Baked Frozen Sweet Potato with Salt.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Baked Frozen Sweet Potato with Salt as well as Boiled and Drained Carrots provide inadequate amounts of Omega 3 and Omega 6 in one pound.