Comparing Nutrients in 5 ounces Frozen Sweet Potato Puffs VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Sweet Potato Puffs	Carrots	Recommended Dietary Allowance
Energy	7.87% 228kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	5.23% 5.07g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	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	33.5% 43.5g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	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	NA	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Carrots	Recommended Dietary Allowance
Vitamin A	NA	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.46% 3.1mg	9.3% 8.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Carrots	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	7.1% 0.57mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	NA	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	NA	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 2.7 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

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

• Frozen Sweet Potato Puffs, Unprepared have 1.7 times more Calcium, 1.3 times more Iron and 3.6 times more Sodium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Potassium and 1.4 times more Water than Frozen Sweet Potato Puffs, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Sweet Potato Puffs, Unprepared have 3.9 times more Energy, 14.9 times more Fat, 3.2 times more Carbohydrate, 1.6 times more Sugars and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Fiber than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.