Comparing Nutrients in 500 calories Baked Sweet Potato VS Boiled Carrots

Weight per 500 calories

• Baked Sweet Potato: 556g
• Boiled Carrots: 1429g

Baked Sweet Potato has 2.6 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Baked Sweet Potato or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Baked Sweet Potato	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	7.3% 1.24g	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	90% 117g	130g per day for Men 19-50 years
Sugars	49.7% 36g	68% 49.3g	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	3.83% 2.78g	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	% 12.7g	% 38.6g	g per day for Men 19-50 years
Fiber	48.2% 18.3g	113% 43g	38g per day for Men 19-50 years
Protein	20% 11g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	593% 5339μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.6% 8.26mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	26.3% 3.94mg	98% 14.7mg	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	Boiled Carrots	Recommended Dietary Allowance
Calcium	21% 211mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	96% 2.2mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	77.6% 2639mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.4% 421g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Sweet Potato vs Boiled Carrots:

• Sweet Potato Baked in skin, flesh only has 1.5 times more Vitamin B5 and 2.1 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B6, 6 times more Vitamin B9, 3.7 times more Vitamin E and 15.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Carrots have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Sweet Potato vs Boiled Carrots:

• Sweet Potato Baked in skin, flesh only has 3.7 times more Copper and 1.2 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Calcium, 1.3 times more Iron, 1.4 times more Phosphorus, 1.3 times more Potassium, 9 times more Selenium, 4.1 times more Sodium, 1.6 times more Zinc and 3.1 times more Water than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Carrots have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots contain 2.5 times more Omega 6, 1.4 times more Sugars, 1.9 times more Fructose and 2.3 times more Fiber than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.