Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	23% 30g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	9.78% 7.1g	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	6.7% 2.55g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	97% 869μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.5% 2.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	6.02% 24μg	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	3.15% 2.83mg	41.6% 37.4mg	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	6.9% 1.03mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	22% 0.2mg	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	9.2% 0.74mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	28% 0.64mg	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	4.05% 28.3mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Sweet Potato, Vacuum Pack per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Canned Sweet Potato, Vacuum Pack:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Vitamin A and 4.5 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9, 13.2 times more Vitamin C and 1.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Canned Sweet Potato, Vacuum Pack:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Calcium, 4.5 times more Sodium, 1.6 times more Zinc and 1.2 times more Water than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain 1.3 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 2.5 times more Phosphorus and 1.8 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Sweet Potato, Vacuum Pack contain similar levels of Manganese per five ounces.
• 5 ounces of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Sweet Potato, Vacuum Pack contain 4 times more Energy, 3.9 times more Carbohydrate, 2 times more Sugars and 2.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Sweet Potato, Vacuum Pack offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6 in five ounces.