Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Steamed Sweet Potato Leaves

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Steamed Sweet Potato Leaves: 1429g

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

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Steamed Sweet Potato Leaves?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Cooked Frozen Carrots	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	5% 4.86g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	81% 105g	130g per day for Men 19-50 years
Sugars	76% 55g	108% 78.3g	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	71.4% 27g	38g per day for Men 19-50 years
Protein	14% 7.84g	55.6% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	293% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	89.6% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	176% 2.3mg	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	37% 149μg	175% 700μg	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	34.5% 31mg	24% 21.4mg	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	91% 13.6mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	1293% 1551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	47.3% 473mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	52.4% 0.47mg	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	89.5% 7.16mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	163% 686mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	142% 3.27mg	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	60% 419mg	81.6% 571mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	131% 4457mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	33% 1221g	34.4% 1274g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Steamed Sweet Potato Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Steamed Sweet Potato Leaves?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Steamed Sweet Potato Leaves:

• 500 calories of Cooked Frozen Carrots have 5.4 times more Vitamin A and 1.5 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 500 kcal of Steamed Sweet Potato Leaves contain 3.9 times more Vitamin B1, 7.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B6, 4.7 times more Vitamin B9 and 8.4 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B5 and Vitamin E per 500 calories.
• Both Boiled and Drained Frozen Carrots as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Steamed Sweet Potato Leaves:

• 500 calories of Cooked Frozen Carrots have 2.4 times more Copper, 8 times more Sodium and 1.3 times more Zinc than Steamed Sweet Potato Leaves.
• While 500 kcal of Steamed Sweet Potato Leaves contain 1.3 times more Iron, 4.6 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Steamed Sweet Potato Leaves contain similar levels of Calcium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 2 times more Omega 3, 2.4 times more Omega 6 and 1.6 times more Fiber than Steamed Sweet Potato Leaves.
• While 500 kcal of Steamed Sweet Potato Leaves contain 1.4 times more Sugars and 4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Steamed Sweet Potato Leaves offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Steamed Sweet Potato Leaves provide inadequate amounts of Omega 6