Comparing Nutrients in 7 ounces Canned Sweet Potato, Syrup Pack, Drained Solids VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Boiled Carrots	Recommended Dietary Allowance
Energy	7.4% 214kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	101% 909μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.44% 1.03μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	6.95% 27.8μg	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	24% 21.4mg	7.94% 7.14mg	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	15.2% 2.3mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	23.6% 1.9mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	13.4% 0.31mg	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	7.1% 49.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids vs Boiled Carrots:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 1.7 times more Vitamin B5 and 3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Boiled and Drained Carrots have similar amounts of Vitamin B2 and Vitamin E per 7 oz.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Sweet Potato, Syrup Pack, Drained Solids vs Boiled Carrots:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 9.8 times more Copper, 2.8 times more Iron and 4 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Calcium, 1.5 times more Sodium and 1.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 3.1 times more Energy, 22 times more Omega 3, 3.1 times more Carbohydrate, 1.7 times more Sugars and 1.7 times more Protein than Boiled and Drained Carrots.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Boiled and Drained Carrots have similar amounts of Fiber per 7 oz.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.