Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Canned Carrots with Salt	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	25% 18g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	123% 1107μg	230% 2070μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.3% 3.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	11% 43.7μg	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	5.95% 5.36mg	20% 18mg	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	9.8% 1.47mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	40.4% 0.36mg	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	16% 1.27mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	57.4% 1.3mg	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	6.8% 47.6mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5% 184g	3.95% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Baked Frozen Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Baked Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Baked Frozen Sweet Potato:

• 7 ounces of Canned Carrots with Salt have 3.9 times more Vitamin K than Baked Frozen Sweet Potato.
• While 7 oz of Baked Frozen Sweet Potato no Salt contain 1.9 times more Vitamin A, 3.7 times more Vitamin B1, 1.9 times more Vitamin B2, 4.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.4 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Baked Frozen Sweet Potato provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Baked Frozen Sweet Potato:

• 7 ounces of Canned Carrots with Salt have 30.3 times more Sodium and 1.3 times more Water than Baked Frozen Sweet Potato.
• While 7 oz of Baked Frozen Sweet Potato no Salt contain 1.4 times more Calcium, 1.8 times more Copper, 2.6 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus and 2.1 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Baked Frozen Sweet Potato contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Baked Frozen Sweet Potato no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Frozen Sweet Potato no Salt contain 4 times more Energy, 4.2 times more Carbohydrate, 3.7 times more Sugars and 2.7 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Baked Frozen Sweet Potato offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Baked Frozen Sweet Potato no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.