Comparing Nutrients in 100 grams Sweet Potato VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Carrots	8%	5%	87%

Macro Nutrients

	Sweet Potato	Carrots	Recommended Dietary Allowance
Energy	2.97% 86kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	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	15.5% 20g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	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	0.97% 0.7g	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	% 0.96g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 2.52g	% 3.6g	g per day for Men 19-50 years
Fiber	7.9% 3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Carrots	Recommended Dietary Allowance
Vitamin A	78.8% 709μg	93% 835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.83% 1.75μg	7.4% 2.22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	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	2.67% 2.4mg	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	1.73% 0.26mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	7.63% 0.61mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	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	6.7% 47mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweet Potato vs Carrots:

• Raw Sweet Potato has 2.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain 1.8 times more Vitamin B3, 1.3 times more Vitamin B7, 1.7 times more Vitamin B9, 2.5 times more Vitamin C, 2.5 times more Vitamin E and 7.3 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Carrots have similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per 100 g.
• Both Raw Sweet Potato as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweet Potato vs Carrots:

• Raw Sweet Potato has 3.4 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 6 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.3 times more Sodium than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Carrots have similar amounts of Calcium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sweet Potato has 2.1 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Protein than Raw Carrots.
• Both Raw Sweet Potato and Raw Carrots have similar amounts of Sugars and Fiber per 100 g.
• Both Raw Sweet Potato as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.