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

Weight per 300 calories

• Sweet Potato: 349g
• Canned Carrots with Salt: 1200g

Sweet Potato has 3.4 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 - Sweet Potato or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	54% 70g	51% 66.5g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	3.37% 2.44g	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	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.5g	47.4% 18g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	275% 2473μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	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	9.3% 8.37mg	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	6.05% 0.91mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	26.6% 2.13mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23.4% 164mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	7.3% 270g	30% 1115g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1.3 times more Vitamin B1 and 1.7 times more Vitamin B5 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.7 times more Vitamin A, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, 3.9 times more Vitamin C, 9.8 times more Vitamin E and 18.7 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato 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 Sweet Potato vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 2.9 times more Calcium, 2.4 times more Copper, 3.6 times more Iron, 6 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium, 15.1 times more Sodium, 3 times more Zinc and 4.1 times more Water than Raw Sweet Potato.
• Both Raw Sweet Potato 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 37.8 times more Omega 3, 20.9 times more Omega 6, 2 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Sweet Potato as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.