Comparing Nutrients in 14 ounces Frozen Sweet PotatoVS Carrots

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Carrots

87%

14 oz ▼

Macro Nutrients

Frozen Sweet Potatovs Carrots

13%381kcal

Energy

5.6%163kcal

381 kcalvs163 kcal

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

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0.74%0.71g

Fat

0.98%0.95g

0.71 gvs0.95 g

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

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0.48%0.15g

Saturated Fat

0.4%0.13g

0.15 gvs0.13 g

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

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3.22%0.052g

Omega 3

0.5%0.008g

0.052 gvs0.008 g

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

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1.56%0.27g

Omega 6

2.33%0.4g

0.27 gvs0.4 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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68%88g

Carbohydrate

29.2%38g

88 gvs38 g

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

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Sugars

26%19g

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

NA gvs19 g

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

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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 .

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Glucose

%2.34g

NA gvs2.34 g

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

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Sucrose

%14.2g

NA gvs14.2 g

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

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17.8%6.75g

Fiber

29.2%11g

6.75 gvs11 g

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

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12%6.8g

Protein

6.6%3.7g

6.8 gvs3.7 g

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

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Vitamins

Frozen Sweet Potatovs Carrots

228%2056μg

Vitamin A

368%3314μg

RAE, retinol activity equivalents

2056 μgvs3314 μg

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

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22%0.27mg

Vitamin B1

22%0.26mg

Thiamine

0.27 mgvs0.26 mg

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

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15.6%0.2mg

Vitamin B2

17.7%0.23mg

Riboflavin

0.2 mgvs0.23 mg

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

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15%2.37mg

Vitamin B3

24.4%3.9mg

Niacin, nicotinic acid, niacinamide

2.37 mgvs3.9 mg

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

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41%2.04mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

2.04 mgvs1.1 mg

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

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54%0.7mg

Vitamin B6

42%0.55mg

Pyridoxine

0.7 mgvs0.55 mg

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

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19.7%5.9μg

Vitamin B7

29.4%8.8μg

Biotin

5.9 μgvs8.8 μg

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

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21%83.3μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

83.3 μgvs75.4 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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58.7%52.8mg

Vitamin C

26%23.4mg

Ascorbic acid

52.8 mgvs23.4 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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Vitamin E

17.5%2.6mg

Tocopherols and Tocotrienols

NA mgvs2.6 mg

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

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Vitamin K

43.7%52.4μg

Phytomenadione or phylloquinone

NA μgvs52.4 μg

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

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Minerals

Frozen Sweet Potatovs Carrots

14.7%147mg

Calcium

13%131mg

147 mgvs131 mg

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

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78%0.7mg

Copper

20%0.18mg

0.7 mgvs0.18 mg

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

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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 .

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26.3%2.1mg

Iron

15%1.2mg

2.1 mgvs1.2 mg

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

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20.8%87.3mg

Magnesium

11.3%47.6mg

87.3 mgvs47.6 mg

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

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115%2.64mg

Manganese

24.7%0.57mg

2.64 mgvs0.57 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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25.5%179mg

Phosphorus

20%139mg

179 mgvs139 mg

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

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42.6%1449mg

Potassium

37.4%1270mg

1449 mgvs1270 mg

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

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4.33%2.4μg

Selenium

0.72%0.4μg

2.4 μgvs0.4 μg

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

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1.6%24mg

Sodium

18.3%274mg

24 mgvs274 mg

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

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11%1.23mg

Zinc

8.66%0.95mg

1.23 mgvs0.95 mg

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

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8.03%297g

Water

9.47%350g

297 gvs350 g

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

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Lets compare vitamin content per 14 ounces of Frozen Sweet Potato vs Carrots:

Frozen Sweet Potato, Unprepared has 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Carrots.
While Raw Carrots contain 1.6 times more Vitamin A, 1.6 times more Vitamin B3 and 1.5 times more Vitamin B7 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 oz.
Both Frozen Sweet Potato, Unprepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Sweet Potato vs Carrots:

Frozen Sweet Potato, Unprepared has 3.9 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 4.7 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 11.5 times more Sodium than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Raw Carrots have similar amounts of Calcium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Frozen Sweet Potato, Unprepared has 2.3 times more Energy, 2.3 times more Carbohydrate and 1.8 times more Protein than Raw Carrots.
While Raw Carrots contain 1.6 times more Fiber than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoCarrotsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 14 ounces Frozen Sweet PotatoVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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