Comparing Nutrients in 1 kilogram CarrotsVS Sweet Potato

Macros Ratio

Protein Fat Carbs

Carrots

87%

Sweet Potato

92%

1 kg ▼

Macro Nutrients

Carrotsvs Sweet Potato

14%410kcal

Energy

29.7%860kcal

410 kcalvs860 kcal

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

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2.47%2.4g

Fat

0.52%0.5g

2.4 gvs0.5 g

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

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1%0.32g

Saturated Fat

0.56%0.18g

0.32 gvs0.18 g

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

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1.25%0.02g

Omega 3

0.63%0.01g

0.02 gvs0.01 g

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

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5.9%1g

Omega 6

0.76%0.13g

1 gvs0.13 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

155%201g

96 gvs201 g

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

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65.4%47.4g

Sugars

57.7%41.8g

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

47.4 gvs41.8 g

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

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7.6%5.5g

Fructose

9.66%7g

≤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 gvs7 g

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

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%5.9g

Glucose

%9.6g

5.9 gvs9.6 g

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

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%36g

Sucrose

%25g

36 gvs25 g

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

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73.7%28g

Fiber

79%30g

28 gvs30 g

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

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16.6%9.3g

Protein

28%15.7g

9.3 gvs15.7 g

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

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Vitamins

Carrotsvs Sweet Potato

928%8350μg

Vitamin A

788%7090μg

RAE, retinol activity equivalents

8350 μgvs7090 μg

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

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55%0.66mg

Vitamin B1

65%0.78mg

Thiamine

0.66 mgvs0.78 mg

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

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44.6%0.58mg

Vitamin B2

47%0.61mg

Riboflavin

0.58 mgvs0.61 mg

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

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61.4%9.83mg

Vitamin B3

35%5.57mg

Niacin, nicotinic acid, niacinamide

9.83 mgvs5.57 mg

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

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54.6%2.73mg

Vitamin B5

160%8mg

Pantothenic acid

2.73 mgvs8 mg

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

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106%1.38mg

Vitamin B6

161%2.1mg

Pyridoxine

1.38 mgvs2.1 mg

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

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74%22μg

Vitamin B7

58.3%17.5μg

Biotin

22 μgvs17.5 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

26.7%24mg

Ascorbic acid

59 mgvs24 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

17.3%2.6mg

Tocopherols and Tocotrienols

6.6 mgvs2.6 mg

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

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110%132μg

Vitamin K

15%18μg

Phytomenadione or phylloquinone

132 μgvs18 μg

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

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Minerals

Carrotsvs 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

168%1.5mg

0.45 mgvs1.5 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

76.3%6.1mg

3 mgvs6.1 mg

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

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28.6%120mg

Magnesium

59.5%250mg

120 mgvs250 mg

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

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62%1.43mg

Manganese

112%2.58mg

1.43 mgvs2.58 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

67%470mg

350 mgvs470 mg

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

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94%3200mg

Potassium

99%3370mg

3200 mgvs3370 mg

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

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1.8%1μg

Selenium

11%6μg

1 μgvs6 μg

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

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46%690mg

Sodium

36.7%550mg

690 mgvs550 mg

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

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22%2.4mg

Zinc

27.3%3mg

2.4 mgvs3 mg

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

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24%883g

Water

21%773g

883 gvs773 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 Sweet Potato:

Raw Carrots have 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.
While Raw Sweet Potato contains 2.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Carrots.
Both Raw Carrots and Raw Sweet Potato have similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per 1 kg.
Both Raw Carrots as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Sweet Potato:

Raw Carrots have 1.3 times more Sodium than Raw Sweet Potato.
While Raw Sweet Potato contains 3.4 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 6 times more Selenium than Raw Carrots.
Both Raw Carrots and Raw Sweet Potato have similar amounts of Calcium, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Sweet Potato contains 2.1 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Protein than Raw Carrots.
Both Raw Carrots and Raw Sweet Potato have similar amounts of Sugars and Fiber per 1 kg.
Both Raw Carrots as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

CarrotsVS Boiled CarrotsSweet PotatoVS Boiled CarrotsCarrotsVS Baked Sweet PotatoSweet PotatoVS Baked Sweet Potato

Compare Foods

Comparing Nutrients in 1 kilogram CarrotsVS Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: