Comparing Nutrients in 1 pound Steamed Sweet Potato Leaves VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Steamed Sweet Potato Leaves	Frozen Carrots	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	27.6% 36g	130g per day for Men 19-50 years
Sugars	34.3% 25g	29.8% 21.6g	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	1.94% 1.4g	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	% 18.4g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	74% 667μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	33% 0.43mg	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	55.6% 222μg	11.3% 45.4μg	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	7.56% 6.8mg	12.6% 11.3mg	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	29% 4.35mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Frozen Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	37.3% 0.34mg	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	35.7% 2.86mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	33.7% 0.78mg	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	26% 181mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 408g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Steamed Sweet Potato Leaves has 2.5 times more Vitamin B1, 7.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B6, 4.9 times more Vitamin B9, 1.7 times more Vitamin E and 6.2 times more Vitamin K than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 4.8 times more Vitamin A and 1.7 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Frozen Carrots provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Steamed Sweet Potato Leaves as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Steamed Sweet Potato Leaves has 1.4 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Potassium than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 2.2 times more Copper, 9.7 times more Sodium and 1.3 times more Zinc than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Frozen Carrots contain similar levels of Calcium and Water per one pound.
• Both Steamed Sweet Potato Leaves as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Sweet Potato Leaves has 2.8 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.7 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Frozen Carrots offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Protein
• Both Steamed Sweet Potato Leaves as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.