Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Steamed Sweet Potato Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Steamed Sweet Potato Leaves with Salt	21%	7%	72%

Macro Nutrients

	Canned Carrots with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	8.05% 10.5g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	10.7% 7.77g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Vitamin A	88% 791μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	5.67% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17.4% 0.23mg	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	3.2% 12.8μg	17.4% 69.5μg	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	4.25% 3.83mg	2.36% 2.13mg	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	7% 1.05mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	5.2% 0.047mg	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	11.3% 0.91mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	14% 0.32mg	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	4.86% 34mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Steamed Sweet Potato Leaves with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Steamed Sweet Potato Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Steamed Sweet Potato Leaves with Salt:

• 5 ounces of Canned Carrots with Salt have 3.8 times more Vitamin A and 1.8 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• While 5 oz of Steamed Sweet Potato Leaves with Salt contain 6.2 times more Vitamin B1, 8.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 5.4 times more Vitamin B9, 1.3 times more Vitamin E and 11.1 times more Vitamin K than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Steamed Sweet Potato Leaves with Salt:

• 5 ounces of Canned Carrots with Salt have 3.2 times more Copper and 2 times more Manganese than Steamed Sweet Potato Leaves with Salt.
• While 5 oz of Steamed Sweet Potato Leaves with Salt contain 1.3 times more Calcium, 6 times more Magnesium, 1.7 times more Phosphorus and 1.7 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Steamed Sweet Potato Leaves with Salt contain similar levels of Iron, Sodium, Zinc and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Steamed Sweet Potato Leaves with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Steamed Sweet Potato Leaves with Salt contain 1.3 times more Carbohydrate, 2.2 times more Sugars, 1.3 times more Fiber and 3.4 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.