Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Drained SolidsVS Boiled Carrots

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

Boiled Carrots

88%

1 kg ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Boiled Carrots

37.2%1080kcal

Energy

12%350kcal

1080 kcalvs350 kcal

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

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3.3%3.2g

Fat

1.86%1.8g

3.2 gvs1.8 g

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

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2.16%0.69g

Saturated Fat

0.94%0.3g

0.69 gvs0.3 g

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

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13.8%0.22g

Omega 3

0.63%0.01g

0.22 gvs0.01 g

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

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7%1.2g

Omega 6

5.1%0.87g

1.2 gvs0.87 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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195%254g

Carbohydrate

63.2%82.2g

254 gvs82.2 g

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

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79%57.4g

Sugars

47.6%34.5g

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

57.4 gvs34.5 g

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

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Fructose

4.97%3.6g

≤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 gvs3.6 g

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

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Glucose

%4g

NA gvs4 g

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

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Sucrose

%27g

NA gvs27 g

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

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79%30g

Fiber

79%30g

30 gvs30 g

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

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23%13g

Protein

13.6%7.6g

13 gvs7.6 g

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

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Vitamins

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Boiled Carrots

509%4580μg

Vitamin A

947%8520μg

RAE, retinol activity equivalents

4580 μgvs8520 μg

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

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21%0.25mg

Vitamin B1

55%0.66mg

Thiamine

0.25 mgvs0.66 mg

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

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29.2%0.38mg

Vitamin B2

34%0.44mg

Riboflavin

0.38 mgvs0.44 mg

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

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21.3%3.4mg

Vitamin B3

40.3%6.45mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs6.45 mg

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

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80.4%4mg

Vitamin B5

46.4%2.32mg

Pantothenic acid

4 mgvs2.32 mg

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

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47.7%0.62mg

Vitamin B6

118%1.53mg

Pyridoxine

0.62 mgvs1.53 mg

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

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17.3%5.2μg

Vitamin B7

Biotin

5.2 μgvsNA μg

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

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20%80μg

Vitamin B9

35%140μg

Folates and Folic Acid

80 μgvs140 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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120%108mg

Vitamin C

40%36mg

Ascorbic acid

108 mgvs36 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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76.7%11.5mg

Vitamin E

68.7%10.3mg

Tocopherols and Tocotrienols

11.5 mgvs10.3 mg

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

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21.7%26μg

Vitamin K

114%137μg

Phytomenadione or phylloquinone

26 μgvs137 μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Boiled Carrots

17%170mg

Calcium

30%300mg

170 mgvs300 mg

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

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186%1.67mg

Copper

19%0.17mg

1.67 mgvs0.17 mg

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

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Fluoride

12%475μg

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

NA μgvs475 μg

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

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119%9.5mg

Iron

42.5%3.4mg

9.5 mgvs3.4 mg

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

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28.6%120mg

Magnesium

24%100mg

120 mgvs100 mg

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

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267%6.15mg

Manganese

67.4%1.55mg

6.15 mgvs1.55 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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35.7%250mg

Phosphorus

43%300mg

250 mgvs300 mg

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

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56.8%1930mg

Potassium

69%2350mg

1930 mgvs2350 mg

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

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14.5%8μg

Selenium

12.7%7μg

8 μgvs7 μg

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

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26%390mg

Sodium

38.7%580mg

390 mgvs580 mg

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

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14.5%1.6mg

Zinc

18%2mg

1.6 mgvs2 mg

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

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19.6%725g

Water

24.4%902g

725 gvs902 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 Canned Sweet Potato, Syrup Pack, Drained Solids vs Boiled Carrots:

Canned Sweet Potato, Syrup Pack, Drained Solids have 1.7 times more Vitamin B5 and 3 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.9 times more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Boiled and Drained Carrots have similar amounts of Vitamin B2 and Vitamin E per 1 kg.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Syrup Pack, Drained Solids vs Boiled Carrots:

Canned Sweet Potato, Syrup Pack, Drained Solids have 9.8 times more Copper, 2.8 times more Iron and 4 times more Manganese than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.8 times more Calcium, 1.5 times more Sodium and 1.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Canned Sweet Potato, Syrup Pack, Drained Solids have 3.1 times more Energy, 22 times more Omega 3, 3.1 times more Carbohydrate, 1.7 times more Sugars and 1.7 times more Protein than Boiled and Drained Carrots.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato SauceBoiled CarrotsVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Drained SolidsVS Boiled Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: