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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Baked Sweet Potato	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	31.6% 41g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 4.52g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	135% 1216μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	2.98% 12μg	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	4.4% 3.97mg	43.2% 39mg	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	9.66% 1.45mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	35.5% 0.32mg	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	13% 1.03mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	43% 0.99mg	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	5.67% 39.7mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	5% 185g	4.06% 150g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Vitamin B9 and 4.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.6 times more Vitamin A, 5.6 times more Vitamin B1, 3.9 times more Vitamin B2, 3.5 times more Vitamin B3, 6.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 9.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin E per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Carrots Solids and Liquids with Salt have 6.7 times more Sodium and 1.2 times more Water than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.6 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 2.7 times more Phosphorus and 2.7 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Sweet Potato Baked in skin, flesh only have similar amounts of Calcium, Manganese and Zinc per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sweet Potato Baked in skin, flesh only contains 3.9 times more Energy, 3.9 times more Carbohydrate, 2.6 times more Sugars, 1.8 times more Fiber and 3.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.