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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Sweet Potato no Skin	Carrots	Recommended Dietary Allowance
Energy	5.2% 151kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	14.6% 19g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	% 2.84g	% 7.12g	g per day for Men 19-50 years
Fiber	13% 4.96g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Carrots	Recommended Dietary Allowance
Vitamin A	174% 1562μg	184% 1657μg	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	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.13% 2.74μg	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Carrots	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.74% 175g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has 2.1 times more Vitamin B5, 2.2 times more Vitamin C and 1.4 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 1.8 times more Vitamin B3, 1.6 times more Vitamin B7, 3.2 times more Vitamin B9 and 6.3 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Raw Carrots have similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6 per 7 oz.
• Both Boiled Sweet Potato without Skin as well as Raw 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 Carrots:

• Boiled Sweet Potato without Skin has 2.1 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium and 1.9 times more Manganese than Raw Carrots.
• While Raw Carrots contain 1.4 times more Potassium and 2.6 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Raw Carrots have similar amounts of Calcium, Phosphorus, Zinc and Water per 7 oz.
• Both Boiled Sweet Potato without Skin as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Sweet Potato without Skin has 1.9 times more Energy, 1.8 times more Carbohydrate, 1.2 times more Sugars and 1.5 times more Protein than Raw Carrots.
• Both Boiled Sweet Potato without Skin and Raw Carrots have similar amounts of Fiber per 7 oz.
• Both Boiled Sweet Potato without Skin as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.