Comparing Nutrients in 7 ounces Boiled Sweet Potato no Skin VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	5.2% 151kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	27% 35g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 2.84g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	174% 1562μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.13% 2.74μg	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	28.2% 25.4mg	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	12.4% 1.87mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	18% 1.43mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	9.07% 63.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	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	3.57% 53.6mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.3% 159g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Sweet Potato no Skin vs Canned Carrots with Liquids and Salt:

• Boiled Sweet Potato without Skin has 1.3 times more Vitamin A, 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.2 times more Vitamin B5, 1.5 times more Vitamin B6, 6.4 times more Vitamin C and 1.3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Vitamin B9 and 4.7 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Sweet Potato no Skin vs Canned Carrots with Liquids and Salt:

• Boiled Sweet Potato without Skin has 1.4 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Manganese, 8.9 times more Sodium and 1.5 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Copper and Water per 7 oz.
• Both Boiled Sweet Potato without Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Sweet Potato without Skin has 3.3 times more Energy, 3.3 times more Carbohydrate, 2.3 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled Sweet Potato without Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.