Comparing Nutrients in 500 calories Boiled Sweet Potato no Skin VS Boiled Carrots

Weight per 500 calories

• Boiled Sweet Potato no Skin: 658g
• Boiled Carrots: 1429g

Boiled Sweet Potato no Skin has 2.2 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 - Boiled Sweet Potato no Skin or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Sweet Potato no Skin	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	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	89.7% 117g	90% 117g	130g per day for Men 19-50 years
Sugars	52% 37.8g	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	3.9% 2.83g	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	% 3.55g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 38.6g	g per day for Men 19-50 years
Fiber	43.3% 16.4g	113% 43g	38g per day for Men 19-50 years
Protein	16% 9g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	575% 5178μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.82mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.5% 1.1mg	168% 2.2mg	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	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	94% 84.2mg	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	41.2% 6.2mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Boiled Carrots	Recommended Dietary Allowance
Calcium	17.8% 178mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	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	59.2% 4.74mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	30% 211mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	44.5% 1513mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	12% 178mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	14.2% 527g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Sweet Potato no Skin vs Boiled Carrots:

• Boiled Sweet Potato without Skin has 1.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B6, 5.1 times more Vitamin B9, 2.4 times more Vitamin E and 14.2 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Boiled Carrots:

• Boiled Sweet Potato without Skin has 2.5 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Calcium, 1.3 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium, 7.6 times more Selenium, 4.7 times more Sodium, 2.2 times more Zinc and 2.4 times more Water than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Boiled and Drained Carrots have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots contain 3.1 times more Omega 6, 1.3 times more Sugars, 1.8 times more Fructose and 2.6 times more Fiber than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled Sweet Potato without Skin as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.