Comparing Nutrients in 300 calories Canned Carrots with Salt VS Sweet Potato Leaves

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Sweet Potato Leaves: 714g

Raw Sweet Potato Leaves have 1.7 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Salt or Sweet Potato Leaves?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Canned Carrots with Salt	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	8.07% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	48.5% 63g	130g per day for Men 19-50 years
Sugars	41% 29.8g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	100% 38g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	744% 6696μg	150% 1350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	190% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	50.4% 8.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	104% 1.36mg	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	27% 108μg	NA	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	36% 32.4mg	87.3% 78.6mg	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	59.2% 8.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	1799% 2159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	30% 300mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	NA	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	96% 7.68mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	NA	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	41% 288mg	82.7% 579mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	107% 3629mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	NA	11mg per day for Men 19-50 years
Water	30% 1115g	16.8% 620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Sweet Potato Leaves:

• Drained Canned Carrots with Salt have 5 times more Vitamin A than Raw Sweet Potato Leaves.
• While Raw Sweet Potato Leaves contain 5.2 times more Vitamin B1, 6.8 times more Vitamin B2, 2.4 times more Vitamin C and 18.4 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Sweet Potato Leaves have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Drained Canned Carrots with Salt as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Sweet Potato Leaves:

• Drained Canned Carrots with Salt have 67.8 times more Sodium and 1.8 times more Water than Raw Sweet Potato Leaves.
• While Raw Sweet Potato Leaves contain 1.9 times more Calcium, 5.2 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Selenium than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Sweet Potato Leaves have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sweet Potato Leaves contain 1.6 times more Fat, 1.9 times more Omega 3, 1.4 times more Omega 6, 2.1 times more Fiber and 2.3 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Sweet Potato Leaves have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Drained Canned Carrots with Salt as well as Raw Sweet Potato Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.