Comparing Nutrients in 5 ounces Boiled Sweet Potato no Skin VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Sweet Potato no Skin	Carrots	Recommended Dietary Allowance
Energy	3.7% 108kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	9.27% 6.7g	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	0.84% 0.61g	1.08% 0.78g	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	% 0.77g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 2.03g	% 5.1g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Carrots	Recommended Dietary Allowance
Vitamin A	124% 1116μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.52% 1.96μg	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	6.73% 27μg	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	20% 18mg	9.3% 8.36mg	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	8.9% 1.33mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Carrots	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	12.8% 1.02mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	8.8% 0.2mg	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	6.48% 45.4mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.07% 114g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Sweet Potato no Skin vs Carrots:

• Boiled Sweet Potato without Skin has 2.1 times more Vitamin B5, 2.2 times more Vitamin C and 1.4 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 1.8 times more Vitamin B3, 1.6 times more Vitamin B7, 3.2 times more Vitamin B9 and 6.3 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Raw Carrots have similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6 per 5 oz.
• Both Boiled Sweet Potato without Skin as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Sweet Potato no Skin vs Carrots:

• Boiled Sweet Potato without Skin has 2.1 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium and 1.9 times more Manganese than Raw Carrots.
• While Raw Carrots contain 1.4 times more Potassium and 2.6 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Raw Carrots have similar amounts of Calcium, Phosphorus, Zinc and Water per 5 oz.
• Both Boiled Sweet Potato without Skin as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Sweet Potato without Skin has 1.9 times more Energy, 1.8 times more Carbohydrate, 1.2 times more Sugars and 1.5 times more Protein than Raw Carrots.
• Both Boiled Sweet Potato without Skin and Raw Carrots have similar amounts of Fiber per 5 oz.
• Both Boiled Sweet Potato without Skin as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.