Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Cooked Frozen Carrots	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	35.4% 46g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	187% 1679μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	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	5.07% 4.56mg	11.5% 10.3mg	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	13.4% 2mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	61.3% 0.55mg	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% 1.05mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	85.2% 1.96mg	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	8.8% 61.5mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Mashed Sweet Potato per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Canned Mashed Sweet Potato:

• 7 ounces of Cooked Frozen Carrots have 1.9 times more Vitamin A and 5.7 times more Vitamin K than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.9 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Mashed Sweet Potato provide similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Canned Mashed Sweet Potato:

• 7 ounces of Cooked Frozen Carrots have 1.7 times more Zinc and 1.2 times more Water than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 3.4 times more Copper, 2.5 times more Iron, 2.2 times more Magnesium, 5.9 times more Manganese, 1.7 times more Phosphorus and 1.3 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Mashed Sweet Potato contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 3.4 times more Omega 3 and 1.9 times more Fiber than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 2.7 times more Energy, 3 times more Carbohydrate, 1.3 times more Sugars and 3.4 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 7 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in seven ounces.