Comparing Nutrients in 5 ounces Carrots VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Carrots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	2% 58kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	10.4% 13.6g	23% 29.7g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	30% 22g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	132% 1184μg	59.4% 534μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	1.9% 0.57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	2.5% 9.92μg	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	9.3% 8.36mg	16.5% 15mg	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	6.24% 0.94mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	19.5% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	31.2% 0.72mg	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	7.1% 49.6mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.96% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Raw Carrots have 2.2 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B6, 5.6 times more Vitamin B7, 2.7 times more Vitamin B9 and 6.3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.8 times more Vitamin C and 1.4 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Carrots as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Raw Carrots have 2.2 times more Calcium, 1.3 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Sodium and 1.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.8 times more Copper, 2.7 times more Iron, 3.5 times more Manganese and 7 times more Selenium than Raw Carrots.
• Both Raw Carrots and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.2 times more Energy, 2.2 times more Carbohydrate and 3.2 times more Sugars than Raw Carrots.
• Both Raw Carrots and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Carrots as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.