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

Weight per 300 calories

• Baked Sweet Potato: 333g
• Canned Carrots with Salt: 1200g

Baked Sweet Potato has 3.6 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	51% 66.5g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	41% 29.8g	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	2.3% 1.67g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 7.6g	NA	g per day for Men 19-50 years
Fiber	29% 11g	47.4% 18g	38g per day for Men 19-50 years
Protein	12% 6.7g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	356% 3203μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.7% 8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	27% 108μg	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	72.6% 65.3mg	36% 32.4mg	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	15.8% 2.37mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	139% 1.25mg	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	28.8% 2.3mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	235% 5.4mg	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	25.7% 180mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	6.83% 253g	30% 1115g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 1.7 times more Vitamin B1, 1.8 times more Vitamin B5 and 2 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Vitamin A, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 5.4 times more Vitamin B9, 3.8 times more Vitamin E and 15.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Drained Canned Carrots with Salt contain 2.4 times more Calcium, 2.3 times more Copper, 3.3 times more Iron, 3.3 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 7.2 times more Selenium, 24.2 times more Sodium, 2.9 times more Zinc and 4.4 times more Water than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Drained Canned Carrots with Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Drained Canned Carrots with Salt contain 6.6 times more Omega 3, 3.2 times more Omega 6, 1.4 times more Sugars and 1.6 times more Fiber than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.