Comparing Nutrients in 1 pound Frozen Sweet Potato Puffs VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Sweet Potato Puffs	Carrots	Recommended Dietary Allowance
Energy	25% 730kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	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	107% 139g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	22.7% 8.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11% 6.17g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Carrots	Recommended Dietary Allowance
Vitamin A	NA	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.98mg	29.7% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Carrots	Recommended Dietary Allowance
Calcium	26% 259mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	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	22.7% 1.8mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	NA	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	NA	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 2.7 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

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

• Frozen Sweet Potato Puffs, Unprepared have 1.7 times more Calcium, 1.3 times more Iron and 3.6 times more Sodium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Potassium and 1.4 times more Water than Frozen Sweet Potato Puffs, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Frozen Sweet Potato Puffs, Unprepared have 3.9 times more Energy, 14.9 times more Fat, 3.2 times more Carbohydrate, 1.6 times more Sugars and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Fiber than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.