Comparing Nutrients in 100 grams Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Carrots	Recommended Dietary Allowance
Energy	3.1% 90kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	8.94% 6.5g	6.54% 4.74g	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	0.69% 0.5g	0.76% 0.55g	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	% 0.57g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 2.28g	% 3.6g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	3.6% 2g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Carrots	Recommended Dietary Allowance
Vitamin A	107% 961μg	93% 835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8% 2.4μg	7.4% 2.22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	4.75% 19μg	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	21.8% 19.6mg	6.56% 5.9mg	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	4.73% 0.71mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Carrots	Recommended Dietary Allowance
Calcium	3.8% 38mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	5% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.08% 3.2μg	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	8.63% 0.69mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	6.2% 0.14mg	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	7.7% 54mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.05% 75.8g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Carrots:

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 3.2 times more Vitamin B9 and 5.7 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 Raw Carrots have similar amounts of Vitamin A, Vitamin B7 and Vitamin E per 100 g.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Carrots:

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 3.6 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, 3.6 times more Sodium and 1.3 times more Zinc than Raw Carrots.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Raw Carrots have similar amounts of Calcium and Water per 100 g.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Raw Carrots have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 2.2 times more Energy, 2.2 times more Carbohydrate, 1.4 times more Sugars and 2.2 times more Protein than Raw Carrots.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Raw Carrots have similar amounts of Fiber per 100 g.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.