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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.3% 0.22g	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	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	15% 11g	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	9.4% 3.57g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	135% 1216μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	24.3% 97μg	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	3.3% 2.98mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	7.28% 0.065mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	19.8% 0.45mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	5% 185g	4.8% 177g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 4.2 times more Vitamin A and 1.3 times more Vitamin C than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 5.9 times more Vitamin B1, 9.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 6.1 times more Vitamin B9, 1.3 times more Vitamin E and 11.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Steamed Sweet Potato Leaves 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 Steamed Sweet Potato Leaves:

• Canned Carrots Solids and Liquids with Salt have 3.1 times more Copper, 2 times more Manganese and 34.3 times more Sodium than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 5.3 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Steamed Sweet Potato Leaves have similar amounts of Calcium, Iron, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Steamed Sweet Potato Leaves contain 1.5 times more Energy, 2.6 times more Omega 3, 1.4 times more Carbohydrate, 2.2 times more Sugars and 3.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Steamed Sweet Potato Leaves have similar amounts of Fiber per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Steamed Sweet Potato Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.