Comparing Nutrients in 1 kilogram CarrotsVS Canned Mashed Sweet Potato

Macros Ratio

Protein Fat Carbs

Carrots

87%

Canned Mashed Sweet Potato

90%

1 kg ▼

Macro Nutrients

Carrotsvs Canned Mashed Sweet Potato

14%410kcal

Energy

35%1010kcal

410 kcalvs1010 kcal

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

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2.47%2.4g

Fat

2.06%2g

2.4 gvs2 g

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

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1%0.32g

Saturated Fat

1.3%0.41g

0.32 gvs0.41 g

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

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1.25%0.02g

Omega 3

8.13%0.13g

0.02 gvs0.13 g

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

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5.9%1g

Omega 6

4.18%0.71g

1 gvs0.71 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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73.7%96g

Carbohydrate

178%232g

96 gvs232 g

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

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65.4%47.4g

Sugars

75%54.5g

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

47.4 gvs54.5 g

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

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7.6%5.5g

Fructose

≤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]

5.5 gvsNA g

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

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%5.9g

Glucose

5.9 gvsNA g

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

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%36g

Sucrose

36 gvsNA g

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

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73.7%28g

Fiber

44.7%17g

28 gvs17 g

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

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16.6%9.3g

Protein

35.4%20g

9.3 gvs20 g

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

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Vitamins

Carrotsvs Canned Mashed Sweet Potato

928%8350μg

Vitamin A

483%4350μg

RAE, retinol activity equivalents

8350 μgvs4350 μg

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

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55%0.66mg

Vitamin B1

22.5%0.27mg

Thiamine

0.66 mgvs0.27 mg

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

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44.6%0.58mg

Vitamin B2

69.2%0.9mg

Riboflavin

0.58 mgvs0.9 mg

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

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61.4%9.83mg

Vitamin B3

59.7%9.55mg

Niacin, nicotinic acid, niacinamide

9.83 mgvs9.55 mg

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

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54.6%2.73mg

Vitamin B5

102%5.12mg

Pantothenic acid

2.73 mgvs5.12 mg

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

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106%1.38mg

Vitamin B6

181%2.35mg

Pyridoxine

1.38 mgvs2.35 mg

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

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74%22μg

Vitamin B7

65.7%19.7μg

Biotin

22 μgvs19.7 μg

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

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47.5%190μg

Vitamin B9

27.5%110μg

Folates and Folic Acid

190 μgvs110 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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65.6%59mg

Vitamin C

57.8%52mg

Ascorbic acid

59 mgvs52 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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44%6.6mg

Vitamin E

72.7%11mg

Tocopherols and Tocotrienols

6.6 mgvs11 mg

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

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110%132μg

Vitamin K

20%24μg

Phytomenadione or phylloquinone

132 μgvs24 μg

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

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Minerals

Carrotsvs Canned Mashed Sweet Potato

33%330mg

Calcium

30%300mg

330 mgvs300 mg

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

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50%0.45mg

Copper

309%2.78mg

0.45 mgvs2.78 mg

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

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0.8%32μg

Fluoride

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

32 μgvsNA μg

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

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37.5%3mg

Iron

166%13.3mg

3 mgvs13.3 mg

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

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28.6%120mg

Magnesium

57%240mg

120 mgvs240 mg

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

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62%1.43mg

Manganese

430%9.9mg

1.43 mgvs9.9 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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50%350mg

Phosphorus

74.3%520mg

350 mgvs520 mg

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

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94%3200mg

Potassium

61.8%2100mg

3200 mgvs2100 mg

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

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1.8%1μg

Selenium

14.5%8μg

1 μgvs8 μg

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

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46%690mg

Sodium

50%750mg

690 mgvs750 mg

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

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22%2.4mg

Zinc

19%2.1mg

2.4 mgvs2.1 mg

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

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24%883g

Water

20%739g

883 gvs739 g

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

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Lets compare vitamin content per 1 kilogram of Carrots vs Canned Mashed Sweet Potato:

Raw Carrots have 1.9 times more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B9 and 5.5 times more Vitamin K than Canned Mashed Sweet Potato.
While Canned Mashed Sweet Potato contains 1.6 times more Vitamin B2, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin E than Raw Carrots.
Both Raw Carrots and Canned Mashed Sweet Potato have similar amounts of Vitamin B3, Vitamin B7 and Vitamin C per 1 kg.
Both Raw Carrots as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Canned Mashed Sweet Potato:

Raw Carrots have 1.5 times more Potassium than Canned Mashed Sweet Potato.
While Canned Mashed Sweet Potato contains 6.2 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 6.9 times more Manganese, 1.5 times more Phosphorus and 8 times more Selenium than Raw Carrots.
Both Raw Carrots and Canned Mashed Sweet Potato have similar amounts of Calcium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Carrots have 1.6 times more Fiber than Canned Mashed Sweet Potato.
While Canned Mashed Sweet Potato contains 2.5 times more Energy, 2.4 times more Carbohydrate and 2.1 times more Protein than Raw Carrots.
Both Raw Carrots and Canned Mashed Sweet Potato have similar amounts of Sugars per 1 kg.
Both Raw Carrots as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

CarrotsVS Boiled CarrotsCanned Mashed Sweet PotatoVS Boiled CarrotsCarrotsVS Frozen Sweet PotatoCanned Mashed Sweet PotatoVS Frozen Sweet Potato

Compare Foods

Comparing Nutrients in 1 kilogram CarrotsVS Canned Mashed Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: