Comparing Nutrients in 14 ounces Canned Sweet Potato, Syrup Pack, Drained SolidsVS Carrots

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

Carrots

87%

14 oz ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Carrots

14.8%429kcal

Energy

5.6%163kcal

429 kcalvs163 kcal

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

Find Vegetables rich in Energy

1.3%1.27g

Fat

0.98%0.95g

1.27 gvs0.95 g

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

Find Vegetables rich in Fat

0.86%0.27g

Saturated Fat

0.4%0.13g

0.27 gvs0.13 g

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

Find Vegetables rich in Saturated Fat

5.46%0.087g

Omega 3

0.5%0.008g

0.087 gvs0.008 g

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

Find Vegetables rich in Omega 3

2.78%0.47g

Omega 6

2.33%0.4g

0.47 gvs0.4 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

77.4%101g

Carbohydrate

29.2%38g

101 gvs38 g

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

Find Vegetables rich in Carbohydrate

31.4%22.8g

Sugars

26%19g

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

22.8 gvs19 g

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

Find Vegetables rich in Sugars

Fructose

3%2.2g

≤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]

NA gvs2.2 g

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

Find Vegetables rich in Fructose

Glucose

%2.34g

NA gvs2.34 g

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

Find Vegetables rich in Glucose

Sucrose

%14.2g

NA gvs14.2 g

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

Find Vegetables rich in Sucrose

31.3%12g

Fiber

29.2%11g

12 gvs11 g

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

Find Vegetables rich in Fiber

9.07%5.1g

Protein

6.6%3.7g

5.1 gvs3.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Carrots

202%1818μg

Vitamin A

368%3314μg

RAE, retinol activity equivalents

1818 μgvs3314 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

8.27%0.099mg

Vitamin B1

22%0.26mg

Thiamine

0.099 mgvs0.26 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

11.6%0.15mg

Vitamin B2

17.7%0.23mg

Riboflavin

0.15 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

8.43%1.35mg

Vitamin B3

24.4%3.9mg

Niacin, nicotinic acid, niacinamide

1.35 mgvs3.9 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

1.6 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

19%0.25mg

Vitamin B6

42%0.55mg

Pyridoxine

0.25 mgvs0.55 mg

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

Find Vegetables rich in Vitamin B6

6.88%2.06μg

Vitamin B7

29.4%8.8μg

Biotin

2.06 μgvs8.8 μg

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

Find Vegetables rich in Vitamin B7

7.94%31.8μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

31.8 μgvs75.4 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

47.6%43mg

Vitamin C

26%23.4mg

Ascorbic acid

43 mgvs23.4 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

30.4%4.56mg

Vitamin E

17.5%2.6mg

Tocopherols and Tocotrienols

4.56 mgvs2.6 mg

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

Find Vegetables rich in Vitamin E

8.6%10.3μg

Vitamin K

43.7%52.4μg

Phytomenadione or phylloquinone

10.3 μgvs52.4 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Carrots

6.75%67.5mg

Calcium

13%131mg

67.5 mgvs131 mg

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

Find Vegetables rich in Calcium

73.6%0.66mg

Copper

20%0.18mg

0.66 mgvs0.18 mg

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

Find Vegetables rich in Copper

Fluoride

0.32%12.7μg

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

NA μgvs12.7 μg

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

Find Vegetables rich in Fluoride

47%3.77mg

Iron

15%1.2mg

3.77 mgvs1.2 mg

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

Find Vegetables rich in Iron

11.3%47.6mg

Magnesium

11.3%47.6mg

47.6 mgvs47.6 mg

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

Find Vegetables rich in Magnesium

106%2.44mg

Manganese

24.7%0.57mg

2.44 mgvs0.57 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

14%99mg

Phosphorus

20%139mg

99 mgvs139 mg

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

Find Vegetables rich in Phosphorus

22.5%766mg

Potassium

37.4%1270mg

766 mgvs1270 mg

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

Find Vegetables rich in Potassium

5.77%3.18μg

Selenium

0.72%0.4μg

3.18 μgvs0.4 μg

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

Find Vegetables rich in Selenium

10.3%155mg

Sodium

18.3%274mg

155 mgvs274 mg

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

Find Vegetables rich in Sodium

5.77%0.64mg

Zinc

8.66%0.95mg

0.64 mgvs0.95 mg

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

Find Vegetables rich in Zinc

7.77%288g

Water

9.47%350g

288 gvs350 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids vs Carrots:

Canned Sweet Potato, Syrup Pack, Drained Solids have 1.5 times more Vitamin B5, 1.8 times more Vitamin C and 1.7 times more Vitamin E than Raw Carrots.
While Raw Carrots contain 1.8 times more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2.2 times more Vitamin B6, 4.3 times more Vitamin B7, 2.4 times more Vitamin B9 and 5.1 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Sweet Potato, Syrup Pack, Drained Solids vs Carrots:

Canned Sweet Potato, Syrup Pack, Drained Solids have 3.7 times more Copper, 3.2 times more Iron, 4.3 times more Manganese and 8 times more Selenium than Raw Carrots.
While Raw Carrots contain 1.9 times more Calcium, 1.4 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Sodium and 1.5 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Carrots have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned Sweet Potato, Syrup Pack, Drained Solids have 2.6 times more Energy, 11 times more Omega 3, 2.6 times more Carbohydrate, 1.2 times more Sugars and 1.4 times more Protein than Raw Carrots.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Carrots have similar amounts of Fiber per 14 oz.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato SauceCarrotsVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 14 ounces Canned Sweet Potato, Syrup Pack, Drained SolidsVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: