Comparing Nutrients in 7 ounces Boiled Sweet Potato no Skin VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Sweet Potato no Skin	Boiled Carrots	Recommended Dietary Allowance
Energy	5.2% 151kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	27% 35g	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	1.18% 0.85g	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	% 1.07g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 2.84g	% 5.36g	g per day for Men 19-50 years
Fiber	13% 4.96g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	174% 1562μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	23.4% 0.3mg	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	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	28.2% 25.4mg	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	12.4% 1.87mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	18% 1.43mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	9.07% 63.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	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	3.57% 53.6mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Sweet Potato no Skin vs Boiled Carrots:

• Boiled Sweet Potato without Skin has 2.5 times more Vitamin B5 and 3.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Vitamin B9 and 6.5 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Boiled and Drained Carrots have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 7 oz.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Boiled Carrots:

• Boiled Sweet Potato without Skin has 5.5 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium and 1.7 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Selenium and 2.1 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Boiled and Drained Carrots have similar amounts of Calcium, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Sweet Potato without Skin has 2.2 times more Energy, 2.2 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Sweet Potato without Skin and Boiled and Drained Carrots have similar amounts of Fiber per 7 oz.
• Both Boiled Sweet Potato without Skin as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.