Comparing Nutrients in 7 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	17.7% 13g	6.73% 4.9g	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	1.37% 0.99g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.12% 4g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	212% 1907μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	3.97% 16μg	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	43.2% 39mg	4.4% 3.97mg	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	9.4% 1.4mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	22.7% 0.2mg	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	17% 1.37mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	39% 0.89mg	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	15.3% 107mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.07% 150g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt versus 7 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Canned Carrots with Liquids and Salt:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 1.6 times more Vitamin A, 5.6 times more Vitamin B1, 3.9 times more Vitamin B2, 3.5 times more Vitamin B3, 6.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 9.8 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Vitamin B9 and 4.3 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Canned Carrots with Liquids and Salt:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 1.2 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 2.7 times more Phosphorus and 2.7 times more Potassium than Canned Carrots with Liquids and Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Canned Carrots with Liquids and Salt contain similar levels of Manganese, Sodium, Zinc and Water per seven ounces.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 3.9 times more Energy, 3.9 times more Carbohydrate, 2.6 times more Sugars, 1.8 times more Fiber and 3.5 times more Protein than Canned Carrots with Liquids and Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.