Comparing Nutrients in 500 calories Sweet Potato VS Canned Carrots with Salt

Weight per 500 calories

• Sweet Potato: 581g
• Canned Carrots with Salt: 2000g

Sweet Potato has 3.4 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Sweet Potato or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.076g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	85.2% 111g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	68.4% 49.6g	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	5.6% 4.07g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	46% 17.4g	79% 30g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	458% 4122μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	45% 180μg	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	15.5% 14mg	60% 54mg	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	10% 1.5mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.72% 10.5μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	17.4% 174mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	231% 2.08mg	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	44.3% 3.55mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	391% 9mg	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	39% 273mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	57.6% 1959mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	12% 449g	50.2% 1859g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1.3 times more Vitamin B1 and 1.7 times more Vitamin B5 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.7 times more Vitamin A, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, 3.9 times more Vitamin C, 9.8 times more Vitamin E and 18.7 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Drained Canned Carrots with Salt contain 2.9 times more Calcium, 2.4 times more Copper, 3.6 times more Iron, 6 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium, 15.1 times more Sodium, 3 times more Zinc and 4.1 times more Water than Raw Sweet Potato.
• Both Raw Sweet Potato and Drained Canned Carrots with Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Drained Canned Carrots with Salt contain 37.8 times more Omega 3, 20.9 times more Omega 6, 2 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Sweet Potato as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.