Comparing Nutrients in 300 calories Frozen Carrots VS Sweet Potato Leaves

Weight per 300 calories

• Frozen Carrots: 833g
• Sweet Potato Leaves: 714g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Sweet Potato Leaves?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Frozen Carrots	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	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	50.6% 66g	48.5% 63g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	100% 38g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	657% 5917μg	150% 1350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	190% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	50.4% 8.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	1799% 2159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	30% 300mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	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	46% 3.67mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	39.3% 275mg	82.7% 579mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	107% 3629mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	NA	11mg per day for Men 19-50 years
Water	20.3% 750g	16.8% 620g	3700g per day for Men 19-50 years

Frozen Carrots VS Sweet Potato Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Sweet Potato Leaves?

Lets compare vitamin content per 300 calories of Frozen Carrots vs Sweet Potato Leaves:

• 300 calories of Frozen Carrots have 4.4 times more Vitamin A than Sweet Potato Leaves.
• While 300 kcal of Raw Sweet Potato Leaves contain 3 times more Vitamin B1, 8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6, 3.8 times more Vitamin C and 14.7 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato Leaves provide similar amounts of Vitamin B5 per 300 calories.
• Both Frozen Carrots, Unprepared as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Sweet Potato Leaves:

• 300 calories of Frozen Carrots have 13.2 times more Sodium and 1.2 times more Water than Sweet Potato Leaves.
• While 300 kcal of Raw Sweet Potato Leaves contain 1.9 times more Calcium, 1.9 times more Iron, 5 times more Magnesium, 2.1 times more Phosphorus and 1.9 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato Leaves contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 1.5 times more Omega 6 than Sweet Potato Leaves.
• While 300 kcal of Raw Sweet Potato Leaves contain 1.8 times more Omega 3, 1.4 times more Fiber and 2.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato Leaves offer comparable quantities of Energy and Carbohydrate per 300 calories.