Comparing Nutrients in 500 calories Baked Sweet Potato VS Carrots

Weight per 500 calories

• Baked Sweet Potato: 556g
• Carrots: 1220g

Baked Sweet Potato has 2.2 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 - Baked Sweet Potato or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Baked Sweet Potato	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	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	88.5% 115g	90% 117g	130g per day for Men 19-50 years
Sugars	49.7% 36g	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	3.83% 2.78g	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	% 3.17g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 12.7g	% 43.8g	g per day for Men 19-50 years
Fiber	48.2% 18.3g	90% 34g	38g per day for Men 19-50 years
Protein	20% 11g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Carrots	Recommended Dietary Allowance
Vitamin A	593% 5339μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.6% 8.26mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44.4% 13.3μg	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.33% 33.3μg	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	121% 109mg	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	26.3% 3.94mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Carrots	Recommended Dietary Allowance
Calcium	21% 211mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	48% 3.83mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	43% 300mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	77.6% 2639mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	11.4% 421g	29% 1077g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 1.5 times more Vitamin B5 and 1.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 1.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B7, 7 times more Vitamin B9, 2 times more Vitamin E and 12.6 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Sweet Potato Baked in skin, flesh only has 1.6 times more Copper and 1.6 times more Manganese than Raw Carrots.
• While Raw Carrots contain 1.9 times more Calcium, 1.4 times more Phosphorus, 1.5 times more Potassium, 4.2 times more Sodium, 1.6 times more Zinc and 2.6 times more Water than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Raw Carrots have similar amounts of Iron and Magnesium per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots contain 2.4 times more Omega 6, 1.6 times more Sugars, 2.4 times more Fructose and 1.9 times more Fiber than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.