Comparing Nutrients in 500 calories Carrots VS Canned Sweet Potato, Vacuum Pack

Weight per 500 calories

• Carrots: 1220g
• Canned Sweet Potato, Vacuum Pack: 550g

Canned Sweet Potato, Vacuum Pack has 2.2 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Carrots	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	89.3% 116g	130g per day for Men 19-50 years
Sugars	79.7% 58g	38% 27.5g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	26% 9.9g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	244% 2192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	57.5% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	29% 8.74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	23.4% 93μg	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	80% 72mg	161% 145mg	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	53.7% 8.05mg	36.6% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	40.2% 402mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	85% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	109% 2.5mg	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	61% 427mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	50.4% 1714mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	29% 1077g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Canned Sweet Potato, Vacuum Pack:

• Raw Carrots have 4.6 times more Vitamin A, 4 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B6, 3.1 times more Vitamin B7, 2.5 times more Vitamin B9, 1.5 times more Vitamin E and 13.3 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Carrots as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Canned Sweet Potato, Vacuum Pack:

• Raw Carrots have 3.3 times more Calcium, 1.2 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium, 2.9 times more Sodium, 3 times more Zinc and 2.6 times more Water than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.4 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 3.2 times more Selenium than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 3.1 times more Omega 6, 2.1 times more Sugars, 3.5 times more Fiber and 1.3 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Raw Carrots and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.