Comparing Nutrients in 500 calories Sweet Potato Leaves VS Frozen Carrots

Weight per 500 calories

• Sweet Potato Leaves: 1191g
• Frozen Carrots: 1389g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Sweet Potato Leaves	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	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	80.8% 105g	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	166% 63g	121% 46g	38g per day for Men 19-50 years
Protein	53% 29.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	250% 2250μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	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	146% 131mg	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	2998% 3598μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Frozen Carrots	Recommended Dietary Allowance
Calcium	93% 929mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	NA	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	144% 11.5mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	138% 964mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	178% 6048mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	NA	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	28% 1033g	33.8% 1251g	3700g per day for Men 19-50 years

Sweet Potato Leaves VS Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Sweet Potato Leaves have 3 times more Vitamin B1, 8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6, 3.8 times more Vitamin C and 14.7 times more Vitamin K than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 4.4 times more Vitamin A than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Frozen Carrots provide similar amounts of Vitamin B5 per 500 calories.
• Both Raw Sweet Potato Leaves as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweet Potato Leaves vs Frozen Carrots:

• 500 calories of Sweet Potato Leaves have 1.9 times more Calcium, 1.9 times more Iron, 5 times more Magnesium, 2.1 times more Phosphorus and 1.9 times more Potassium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 13.2 times more Sodium than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Frozen Carrots contain similar levels of Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweet Potato Leaves have 1.8 times more Omega 3, 1.4 times more Fiber and 2.7 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.5 times more Omega 6 than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.