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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	4.4% 128kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	4.85% 3.5g	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	0.98% 0.71g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 3.23g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	151% 1362μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	3.2% 12.8μg	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	31% 27.8mg	4.25% 3.83mg	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	6.7% 1mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	16.4% 0.15mg	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	12.2% 0.98mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	27.7% 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	11% 76.5mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.56% 132g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Sweet Potato have 1.7 times more Vitamin A, 5.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 6.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 7.3 times more Vitamin C than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.5 times more Vitamin B9 and 4.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Canned Carrots with Salt provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Sweet Potato have 1.5 times more Calcium, 1.5 times more Copper, 3.4 times more Magnesium, 2.3 times more Phosphorus, 2.7 times more Potassium and 1.2 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 6.7 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Canned Carrots with Salt contain similar levels of Iron, Manganese and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Sweet Potato have 3.6 times more Energy, 3.7 times more Carbohydrate, 2.6 times more Sugars, 2.2 times more Fiber and 3.1 times more Protein than Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Sweet Potato Baked in skin, flesh only as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.