Comparing Nutrients in 500 calories Canned Carrots with Salt VS Frozen Sweet Potato

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Frozen Sweet Potato: 521g

Frozen Sweet Potato, Unprepared has 3.8 times more energy per unit of mass than Drained Canned Carrots with Salt, which is average in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Frozen Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Canned Carrots with Salt	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	89% 116g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	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	79% 30g	23.3% 8.85g	38g per day for Men 19-50 years
Protein	23% 13g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	300% 2698μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	53.6% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 180μg	27.3% 109μg	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	60% 54mg	77% 69.3mg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	50% 500mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	102% 0.92mg	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	160% 13mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	151% 3.46mg	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	68.6% 480mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	10.5% 390g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Frozen Sweet Potato Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Frozen Sweet Potato?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Frozen Sweet Potato:

• 500 calories of Canned Carrots with Salt have 4.1 times more Vitamin A, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Sweet Potato.
• While 500 kcal of Frozen Sweet Potato, Unprepared contain 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Sweet Potato provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• Both Drained Canned Carrots with Salt as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Frozen Sweet Potato:

• 500 calories of Canned Carrots with Salt have 2.6 times more Calcium, 2.3 times more Copper, 4.6 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Selenium, 154.9 times more Sodium, 3.2 times more Zinc and 4.8 times more Water than Frozen Sweet Potato.
• 500 calories of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 3.2 times more Omega 3, 3.4 times more Fiber and 1.4 times more Protein than Frozen Sweet Potato.
• Both Canned Carrots with Salt and Frozen Sweet Potato offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 6 in 500 calories.