Comparing Nutrients in 300 calories Baked Sweet Potato VS Frozen Carrots

Weight per 300 calories

• Baked Sweet Potato: 333g
• Frozen Carrots: 833g

Baked Sweet Potato has 2.5 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Baked Sweet Potato	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	50.6% 66g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	% 7.6g	% 33.8g	g per day for Men 19-50 years
Fiber	29% 11g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	12% 6.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	356% 3203μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Frozen Carrots	Recommended Dietary Allowance
Calcium	12.7% 127mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	68.5% 0.62mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	62% 1.43mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	6.83% 253g	20.3% 750g	3700g per day for Men 19-50 years

Baked Sweet Potato VS Frozen Carrots Nutrients Per 300 Kcal

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

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

• 300 calories of Baked Sweet Potato have 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 3.1 times more Vitamin C than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 1.8 times more Vitamin A, 4.2 times more Vitamin B9, 2 times more Vitamin E and 19.1 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Frozen Carrots, Unprepared contain 2.4 times more Calcium, 1.6 times more Iron, 1.5 times more Phosphorus, 8.8 times more Selenium, 4.7 times more Sodium, 2.6 times more Zinc and 3 times more Water than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Carrots contain similar levels of Copper, Magnesium, Manganese and Potassium per 300 calories.
• 300 calories of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Carrots, Unprepared contain 7.1 times more Omega 3, 6.9 times more Omega 6, 1.8 times more Sugars and 2.5 times more Fiber than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6