Comparing Nutrients in 100 calories Sweet PotatoVS Boiled Carrots

Weight per 100 calories

Sweet Potato

116g

Boiled Carrots

286g

Sweet Potato has 2.5 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 100 calories - Sweet Potato or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Boiled Carrots

88%

100 kcal ▼

Macro Nutrients

Sweet Potatovs Boiled Carrots

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.06%0.058g

Fat

0.53%0.51g

0.058 gvs0.51 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.065%0.021g

Saturated Fat

0.27%0.086g

0.021 gvs0.086 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.073%0.001g

Omega 3

0.18%0.003g

0.001 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.089%0.015g

Omega 6

1.46%0.25g

0.015 gvs0.25 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.4g

Carbohydrate

18%23.5g

23.4 gvs23.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.7%4.86g

Sugars

13.6%9.86g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.86 gvs9.86 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.12%0.81g

Fructose

1.4%1.03g

≤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]

0.81 gvs1.03 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.1g

Glucose

%1.14g

1.1 gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.93g

Sucrose

%7.7g

2.93 gvs7.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.18%3.5g

Fiber

22.6%8.57g

3.5 gvs8.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.26%1.83g

Protein

3.88%2.17g

1.83 gvs2.17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweet Potatovs Boiled Carrots

92%824μg

Vitamin A

270%2434μg

RAE, retinol activity equivalents

824 μgvs2434 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.56%0.091mg

Vitamin B1

15.7%0.19mg

Thiamine

0.091 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B2

9.67%0.13mg

Riboflavin

0.071 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.05%0.65mg

Vitamin B3

11.5%1.84mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs1.84 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.6%0.93mg

Vitamin B5

13.3%0.66mg

Pantothenic acid

0.93 mgvs0.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.7%0.24mg

Vitamin B6

33.6%0.44mg

Pyridoxine

0.24 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.8%2.03μg

Vitamin B7

Biotin

2.03 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.2%12.8μg

Vitamin B9

10%40μg

Folates and Folic Acid

12.8 μgvs40 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.1%2.8mg

Vitamin C

11.4%10.3mg

Ascorbic acid

2.8 mgvs10.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2%0.3mg

Vitamin E

19.6%2.94mg

Tocopherols and Tocotrienols

0.3 mgvs2.94 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.74%2.1μg

Vitamin K

32.6%39μg

Phytomenadione or phylloquinone

2.1 μgvs39 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Potatovs Boiled Carrots

3.5%35mg

Calcium

8.57%85.7mg

35 mgvs85.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.5%0.18mg

Copper

5.4%0.049mg

0.18 mgvs0.049 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

3.4%136μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs136 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.87%0.71mg

Iron

12%0.97mg

0.71 mgvs0.97 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.92%29mg

Magnesium

6.8%28.6mg

29 mgvs28.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

19.3%0.44mg

0.3 mgvs0.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.8%54.7mg

Phosphorus

12.2%85.7mg

54.7 mgvs85.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.5%392mg

Potassium

19.7%671mg

392 mgvs671 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.27%0.7μg

Selenium

3.64%2μg

0.7 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.26%64mg

Sodium

11%166mg

64 mgvs166 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.17%0.35mg

Zinc

5.2%0.57mg

0.35 mgvs0.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.43%90g

Water

6.96%258g

90 gvs258 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Sweet Potato has 1.4 times more Vitamin B5 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3 times more Vitamin A, 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9, 3.7 times more Vitamin C, 9.7 times more Vitamin E and 18.7 times more Vitamin K than Raw Sweet Potato.
Both Raw Sweet Potato as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweet Potato vs Boiled Carrots:

Raw Sweet Potato has 3.6 times more Copper than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.5 times more Calcium, 1.4 times more Iron, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium, 2.9 times more Selenium, 2.6 times more Sodium, 1.6 times more Zinc and 2.9 times more Water than Raw Sweet Potato.
Both Raw Sweet Potato and Boiled and Drained Carrots have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Carrots contain 16.4 times more Omega 6, 2 times more Sugars, 1.3 times more Fructose and 2.5 times more Fiber than Raw Sweet Potato.
Both Raw Sweet Potato and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw Sweet Potato as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sweet PotatoVS Baked Sweet PotatoBoiled CarrotsVS Baked Sweet PotatoSweet PotatoVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 100 calories Sweet PotatoVS Boiled Carrots

Weight per 100 calories

Which food has more nutrients per 100 calories - Sweet Potato or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: