Comparing Nutrients in 500 calories Canned Sweet Potato, Syrup Pack, Drained Solids VS Carrots

Weight per 500 calories

• Canned Sweet Potato, Syrup Pack, Drained Solids: 463g
• Carrots: 1220g

Canned Sweet Potato, Syrup Pack, Drained Solids have 2.6 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.37% 0.1g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	90% 117g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	36.5% 14g	90% 34g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Carrots	Recommended Dietary Allowance
Vitamin A	236% 2120μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.65% 0.12mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.84% 1.57mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.02% 2.4μg	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.26% 37μg	58% 232μg	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	55.6% 50mg	80% 72mg	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	35.5% 5.32mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Carrots	Recommended Dietary Allowance
Calcium	7.87% 78.7mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	55% 4.4mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	76% 1.74mg	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	16.5% 116mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	9.07% 336g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 4.8 times more Vitamin A, 7 times more Vitamin B1, 4 times more Vitamin B2, 7.6 times more Vitamin B3, 1.8 times more Vitamin B5, 5.9 times more Vitamin B6, 11.2 times more Vitamin B7, 6.3 times more Vitamin B9, 1.4 times more Vitamin C, 1.5 times more Vitamin E and 13.4 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Sweet Potato, Syrup Pack, Drained Solids vs Carrots:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 1.4 times more Copper, 1.2 times more Iron, 1.6 times more Manganese and 3 times more Selenium than Raw Carrots.
• While Raw Carrots contain 5.1 times more Calcium, 2.6 times more Magnesium, 3.7 times more Phosphorus, 4.4 times more Potassium, 4.7 times more Sodium, 4 times more Zinc and 3.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.

Comparison of macro-nutrients per 500 calories:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 4.2 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 2.2 times more Omega 6, 2.2 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.