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

Weight per 500 calories

• Baked Sweet Potato: 556g
• Canned Carrots with Salt: 2000g

Baked Sweet Potato has 3.6 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.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	85.2% 111g	130g per day for Men 19-50 years
Sugars	49.7% 36g	68.4% 49.6g	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	3.83% 2.78g	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	% 3.17g	NA	g per day for Men 19-50 years
Sucrose	% 12.7g	NA	g per day for Men 19-50 years
Fiber	48.2% 18.3g	79% 30g	38g per day for Men 19-50 years
Protein	20% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	593% 5339μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.6% 8.26mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44.4% 13.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.33% 33.3μg	45% 180μg	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	121% 109mg	60% 54mg	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	26.3% 3.94mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	21% 211mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	231% 2.08mg	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	48% 3.83mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	391% 9mg	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	43% 300mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	77.6% 2639mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	11.4% 421g	50.2% 1859g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Baked Sweet Potato have 1.7 times more Vitamin B1, 1.8 times more Vitamin B5 and 2 times more Vitamin C than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.1 times more Vitamin A, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 5.4 times more Vitamin B9, 3.8 times more Vitamin E and 15.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Canned Carrots with Salt provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Drained Canned Carrots with Salt contain 2.4 times more Calcium, 2.3 times more Copper, 3.3 times more Iron, 3.3 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 7.2 times more Selenium, 24.2 times more Sodium, 2.9 times more Zinc and 4.4 times more Water than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Canned Carrots with Salt contain similar levels of Magnesium per 500 calories.
• 500 calories of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Drained Canned Carrots with Salt contain 6.6 times more Omega 3, 1.4 times more Sugars and 1.6 times more Fiber than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Baked Sweet Potato provide inadequate amounts of Omega 3
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.