Comparing Nutrients in 500 calories Boiled Sweet Potato no Skin VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Boiled Sweet Potato no Skin: 658g
• Canned Carrots with Liquids and Salt: 2174g

Boiled Sweet Potato no Skin has 3.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Sweet Potato no Skin or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	89.8% 117g	130g per day for Men 19-50 years
Sugars	52% 37.8g	73.8% 53.5g	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	3.9% 2.83g	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	% 3.55g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	43.3% 16.4g	103% 39g	38g per day for Men 19-50 years
Protein	16% 9g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	575% 5178μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.82mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.5% 1.1mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.3% 9.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.87% 39.5μg	43.5% 174μg	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	94% 84.2mg	48.3% 43.5mg	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	41.2% 6.2mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	17.8% 178mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	249% 2.24mg	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	59.2% 4.74mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	425% 9.8mg	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	30% 211mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	44.5% 1513mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	12% 178mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	14.2% 527g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Sweet Potato no Skin vs Canned Carrots with Liquids and Salt:

• Boiled Sweet Potato without Skin has 1.3 times more Vitamin B5 and 1.9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Vitamin A, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B6, 4.4 times more Vitamin B9, 2.6 times more Vitamin E and 15.4 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled Sweet Potato without Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Sweet Potato no Skin vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 3.8 times more Calcium, 3.6 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 5.6 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Potassium, 6.6 times more Selenium, 29.4 times more Sodium, 4.8 times more Zinc and 3.8 times more Water than Boiled Sweet Potato without Skin.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt contain more Omega 3, 3 times more Omega 6, 1.4 times more Sugars, 2.4 times more Fiber and 1.4 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Sweet Potato without Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.