Comparing Nutrients in 500 calories Baked Frozen Sweet Potato with Salt VS Frozen Carrots

Weight per 500 calories

• Baked Frozen Sweet Potato with Salt: 500g
• Frozen Carrots: 1389g

Baked Frozen Sweet Potato with Salt has 2.8 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Baked Frozen Sweet Potato with Salt or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.32% 0.23g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	NA	5.94% 4.3g	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	NA	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	23.7% 9g	121% 46g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	456% 4105μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.78mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	34.7% 139μg	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	50.6% 45.5mg	38.6% 34.7mg	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	NA	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	17.5% 175mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	114% 1.03mg	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	33.8% 2.7mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	103% 2.38mg	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	31.4% 220mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	81.3% 1220mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	9.96% 369g	33.8% 1251g	3700g per day for Men 19-50 years

Baked Frozen Sweet Potato With Salt VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Frozen Sweet Potato with Salt or Frozen Carrots?

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

• 500 calories of Baked Frozen Sweet Potato with Salt have 1.3 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.4 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Frozen Carrots provide similar amounts of Vitamin B5 per 500 calories.
• Both Baked Frozen Sweet Potato with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Baked Frozen Sweet Potato with Salt have 1.4 times more Manganese and 1.3 times more Sodium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.9 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium, 3.2 times more Selenium, 3.1 times more Zinc and 3.4 times more Water than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Frozen Carrots contain similar levels of Copper per 500 calories.
• 500 calories of Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Carrots, Unprepared contain 5.9 times more Omega 3, 15.2 times more Omega 6, 5.1 times more Fiber and 1.3 times more Protein than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 3 and Omega 6