Comparing Nutrients in 5 ounces Frozen Carrots VS Sweet Potato Leaves

Macros Ratio

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

Macro Nutrients

	Frozen Carrots	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	112% 1006μg	29.8% 268μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	20.7% 0.27mg	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	3.54% 14μg	NA	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	3.94% 3.54mg	17.3% 15.6mg	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	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	357% 428μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	5.1% 51mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	NA	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	7.8% 0.62mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	NA	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	6.7% 46.8mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	NA	11mg per day for Men 19-50 years
Water	3.45% 128g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Sweet Potato Leaves per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Sweet Potato Leaves:

• 5 ounces of Frozen Carrots have 3.8 times more Vitamin A than Sweet Potato Leaves.
• While 5 oz of Raw Sweet Potato Leaves contain 3.5 times more Vitamin B1, 9.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B6, 4.4 times more Vitamin C and 17.2 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato Leaves provide similar amounts of Vitamin B5 per five ounces.
• Both Frozen Carrots, Unprepared as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Sweet Potato Leaves:

• 5 ounces of Frozen Carrots have 11.3 times more Sodium than Sweet Potato Leaves.
• While 5 oz of Raw Sweet Potato Leaves contain 2.2 times more Calcium, 2.2 times more Iron, 5.8 times more Magnesium, 2.5 times more Phosphorus and 2.2 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato Leaves contain similar levels of Water per five ounces.
• Both Frozen Carrots, Unprepared as well as Raw Sweet Potato Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sweet Potato Leaves contain 2.1 times more Omega 3, 1.6 times more Fiber and 3.2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato Leaves offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6 in five ounces.