Comparing Nutrients in 7 ounces Baked Sweet Potato VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Baked Sweet Potato	Frozen Carrots	Recommended Dietary Allowance
Energy	6.16% 179kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	2.9% 0.49g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	17.7% 13g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 8.04g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.12% 4g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	212% 1907μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Frozen Carrots	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Baked Sweet Potato have 1.4 times more Vitamin A, 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 3.2 times more Vitamin B3, 4.7 times more Vitamin B5, 3 times more Vitamin B6, 7.8 times more Vitamin C and 1.2 times more Vitamin E than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.7 times more Vitamin B9 and 7.7 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Baked Sweet Potato have 2.2 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.9 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Carrots contain similar levels of Calcium, Zinc and Water per seven ounces.
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Sweet Potato have 2.5 times more Energy, 2.6 times more Carbohydrate, 1.4 times more Sugars and 2.6 times more Protein than Frozen Carrots.
• Both Baked Sweet Potato and Frozen Carrots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.