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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	13.5% 390kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	70.2% 91g	19.3% 25g	130g per day for Men 19-50 years
Sugars	26% 19g	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	4.38% 3.18g	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	% 4.35g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	12.7% 7.12g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	357% 3216μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.53mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	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	12% 11mg	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	7.86% 1.18mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	34.6% 2.77mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	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	30.5% 213mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	45% 1529mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.47% 351g	11.4% 422g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1.3 times more Vitamin A, 4.3 times more Vitamin B1, 2 times more Vitamin B2, 5.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.8 times more Vitamin E and 5.4 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin C per 1 lb.
• Both Raw Sweet Potato as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Sweet Potato has 1.5 times more Copper, 3.1 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Manganese and 4.4 times more Sodium than Raw Sweet Potato.
• Both Raw Sweet Potato and Drained Canned Carrots with Salt have similar amounts of Calcium, Iron, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Potato has 3.4 times more Energy, 3.6 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Sweet Potato as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.