Comparing Nutrients in 7 ounces Frozen Carrots VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Frozen Carrots	Sweet Potato	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	12% 15.7g	30.7% 40g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 5g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Sweet Potato	Recommended Dietary Allowance
Vitamin A	157% 1409μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Sweet Potato	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	11% 0.87mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	9.36% 65.5mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Sweet Potato per 7 oz

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

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

• 7 ounces of Frozen Carrots have 2.2 times more Vitamin E and 9.8 times more Vitamin K than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4.3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato provide similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Carrots have 1.2 times more Sodium than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 2 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato contain similar levels of Calcium, Zinc and Water per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw Sweet Potato lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sweet Potato contain 2.4 times more Energy, 2.5 times more Carbohydrate and 2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Potato offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Raw Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Sweet Potato

What are the health benefits of Frozen Carrots compared to Sweet Potato?

Both frozen carrots and sweet potatoes are nutritious options, but they offer different health benefits. Carrots are rich in beta-carotene, which is converted into vitamin A in the body and is essential for vision, immune function, and skin health. Sweet potatoes are high in fiber, vitamins A and C, and antioxidants, which can help support a healthy immune system and reduce inflammation. Overall, both are great choices for a well-rounded diet, but sweet potatoes may have a slight edge in terms of fiber content and antioxidant levels.

Can I lose weight easier by eating more Frozen Carrots or Sweet Potato?

Both frozen carrots and sweet potatoes can be part of a healthy weight loss diet due to their high fiber and nutrient content. However, sweet potatoes are slightly higher in calories and carbohydrates compared to carrots. Therefore, if you are looking to lose weight, incorporating more frozen carrots into your meals may be a better option as they are lower in calories and can help you feel full without consuming excess calories. Remember, weight loss ultimately depends on creating a calorie deficit, so be mindful of portion sizes and overall calorie intake.

Should I eat more Frozen Carrots or more Sweet Potato to gain more muscles while training consistently?

Both frozen carrots and sweet potatoes are nutritious options for gaining muscle while training consistently. Sweet potatoes are a good source of complex carbohydrates, which provide energy for your workouts, while frozen carrots are rich in beta-carotene and fiber. To support muscle growth, it's important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, and nuts. Incorporating a variety of nutrient-dense foods into your diet, including both frozen carrots and sweet potatoes, can help you meet your muscle-building goals.

What is the environmental impact of producing Frozen Carrots compared to Sweet Potato?

Both frozen carrots and sweet potatoes have a relatively low environmental impact compared to animal-based foods. However, sweet potatoes generally require less water and fertilizer to grow compared to carrots. Additionally, sweet potatoes tend to have a higher yield per acre, making them a more sustainable option in terms of land use. Overall, choosing sweet potatoes over carrots can have a slightly lower environmental impact.