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Comparing Nutrients in 500 calories Boiled Sweet Potato no SkinVS Carrots

Weight per 500 calories

Boiled Sweet Potato no Skin
658g
Carrots
1220g

Boiled Sweet Potato no Skin has 1.9 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 - Boiled Sweet Potato no Skin or Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin
7%
2%
91%
Carrots
8%
5%
87%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.95%0.92g
Fat
3%2.93g
0.92 gvs2.93 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.64%0.2g
Saturated Fat
1.2%0.39g
0.2 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
1.52%0.024g
0 gvs0.024 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.36%0.4g
Omega 6
7.17%1.2g
0.4 gvs1.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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89.7%117g
Carbohydrate
90%117g
117 gvs117 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
52%37.8g
Sugars
79.7%58g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
37.8 gvs58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.9%2.83g
Fructose
9.25%6.7g
≤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]
2.83 gvs6.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.55g
Glucose
%7.2g
3.55 gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%9.4g
Sucrose
%43.8g
9.4 gvs43.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
43.3%16.4g
Fiber
90%34g
16.4 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
16%9g
Protein
20.3%11.3g
9 gvs11.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

575%5178μg
Vitamin A
1131%10183μg
RAE, retinol activity equivalents
5178 μgvs10183 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.7%0.37mg
Vitamin B1
67%0.8mg
Thiamine
0.37 mgvs0.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.8%0.31mg
Vitamin B2
54.4%0.71mg
Riboflavin
0.31 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22%3.54mg
Vitamin B3
75%12mg
Niacin, nicotinic acid, niacinamide
3.54 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
76.4%3.82mg
Vitamin B5
66.6%3.33mg
Pantothenic acid
3.82 mgvs3.33 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
83.5%1.1mg
Vitamin B6
129%1.7mg
Pyridoxine
1.1 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.3%9.08μg
Vitamin B7
90%27μg
Biotin
9.08 μgvs27 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
9.87%39.5μg
Vitamin B9
58%232μg
Folates and Folic Acid
39.5 μgvs232 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
94%84.2mg
Vitamin C
80%72mg
Ascorbic acid
84.2 mgvs72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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41.2%6.2mg
Vitamin E
53.7%8.05mg
Tocopherols and Tocotrienols
6.2 mgvs8.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.5%14μg
Vitamin K
134%161μg
Phytomenadione or phylloquinone
14 μgvs161 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17.8%178mg
Calcium
40.2%402mg
178 mgvs402 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68.7%0.62mg
Copper
61%0.55mg
0.62 mgvs0.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.98%39μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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59.2%4.74mg
Iron
45.7%3.66mg
4.74 mgvs3.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28%118mg
Magnesium
35%146mg
118 mgvs146 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
76%1.75mg
Manganese
76%1.74mg
1.75 mgvs1.74 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
30%211mg
Phosphorus
61%427mg
211 mgvs427 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
44.5%1513mg
Potassium
115%3902mg
1513 mgvs3902 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.4%1.3μg
Selenium
2.2%1.2μg
1.3 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
12%178mg
Sodium
56%841mg
178 mgvs841 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.3mg
Zinc
26.6%2.93mg
1.3 mgvs2.93 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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14.2%527g
Water
29%1077g
527 gvs1077 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Sweet Potato no Skin vs Carrots:
Comparing minerals per 500 calories for Boiled Sweet Potato no Skin vs Carrots:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: