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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Sweet Potato	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.15% 0.026g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Sweet Potato	Recommended Dietary Allowance
Vitamin A	135% 1216μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.6% 3.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Sweet Potato	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	33.3% 0.3mg	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% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	22.3% 0.51mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	19.7% 669mg	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	31.8% 476mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5% 185g	4.14% 153g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 2.8 times more Vitamin E and 5.4 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 4.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 5.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Sweet Potato have similar amounts of Vitamin A and Vitamin C per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sweet Potato 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 Sweet Potato:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Manganese, 4.4 times more Sodium and 1.2 times more Water than Raw Sweet Potato.
• While Raw Sweet Potato contains 1.5 times more Copper, 2.8 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Sweet Potato have similar amounts of Calcium, Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sweet Potato contains 3.7 times more Energy, 3.7 times more Carbohydrate, 1.7 times more Sugars, 1.7 times more Fiber and 2.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.