Comparing Nutrients in 1 kilogram Canned Sweet Potato, Vacuum PackVS Boiled Carrots

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Vacuum Pack

91%

Boiled Carrots

88%

1 kg ▼

Macro Nutrients

Canned Sweet Potato, Vacuum Packvs Boiled Carrots

31.4%910kcal

Energy

12%350kcal

910 kcalvs350 kcal

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

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2.06%2g

Fat

1.86%1.8g

2 gvs1.8 g

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

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1.3%0.41g

Saturated Fat

0.94%0.3g

0.41 gvs0.3 g

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

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8.13%0.13g

Omega 3

0.63%0.01g

0.13 gvs0.01 g

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

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4.18%0.71g

Omega 6

5.1%0.87g

0.71 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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162%211g

Carbohydrate

63.2%82.2g

211 gvs82.2 g

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

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69%50g

Sugars

47.6%34.5g

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

50 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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47.4%18g

Fiber

79%30g

18 gvs30 g

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

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29.5%16.5g

Protein

13.6%7.6g

16.5 gvs7.6 g

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

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Vitamins

Canned Sweet Potato, Vacuum Packvs Boiled Carrots

443%3990μg

Vitamin A

947%8520μg

RAE, retinol activity equivalents

3990 μgvs8520 μg

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

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31%0.37mg

Vitamin B1

55%0.66mg

Thiamine

0.37 mgvs0.66 mg

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

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44%0.57mg

Vitamin B2

34%0.44mg

Riboflavin

0.57 mgvs0.44 mg

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

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46.3%7.4mg

Vitamin B3

40.3%6.45mg

Niacin, nicotinic acid, niacinamide

7.4 mgvs6.45 mg

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

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105%5.23mg

Vitamin B5

46.4%2.32mg

Pantothenic acid

5.23 mgvs2.32 mg

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

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146%1.9mg

Vitamin B6

118%1.53mg

Pyridoxine

1.9 mgvs1.53 mg

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

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53%16μg

Vitamin B7

Biotin

16 μgvsNA μg

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

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42.5%170μg

Vitamin B9

35%140μg

Folates and Folic Acid

170 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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293%264mg

Vitamin C

40%36mg

Ascorbic acid

264 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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66.7%10mg

Vitamin E

68.7%10.3mg

Tocopherols and Tocotrienols

10 mgvs10.3 mg

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

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18.3%22μg

Vitamin K

114%137μg

Phytomenadione or phylloquinone

22 μgvs137 μg

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

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Minerals

Canned Sweet Potato, Vacuum Packvs Boiled Carrots

22%220mg

Calcium

30%300mg

220 mgvs300 mg

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

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154%1.4mg

Copper

19%0.17mg

1.4 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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111%8.9mg

Iron

42.5%3.4mg

8.9 mgvs3.4 mg

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

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52.4%220mg

Magnesium

24%100mg

220 mgvs100 mg

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

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198%4.55mg

Manganese

67.4%1.55mg

4.55 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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70%490mg

Phosphorus

43%300mg

490 mgvs300 mg

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

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92%3120mg

Potassium

69%2350mg

3120 mgvs2350 mg

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

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12.7%7μg

Selenium

12.7%7μg

7 μgvs7 μg

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

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35.3%530mg

Sodium

38.7%580mg

530 mgvs580 mg

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

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16.4%1.8mg

Zinc

18%2mg

1.8 mgvs2 mg

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

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20.5%760g

Water

24.4%902g

760 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, Vacuum Pack vs Boiled Carrots:

Canned Sweet Potato, Vacuum Pack has 1.3 times more Vitamin B2, 2.3 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 7.3 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.1 times more Vitamin A, 1.8 times more Vitamin B1 and 6.2 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin E per 1 kg.
Both Canned Sweet Potato, Vacuum Pack 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, Vacuum Pack vs Boiled Carrots:

Canned Sweet Potato, Vacuum Pack has 8.2 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Calcium than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Boiled and Drained Carrots have similar amounts of Selenium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Canned Sweet Potato, Vacuum Pack has 2.6 times more Energy, 2.6 times more Carbohydrate, 1.4 times more Sugars and 2.2 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.7 times more Fiber than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Canned Sweet Potato, Vacuum PackVS Canned Mashed Sweet PotatoBoiled CarrotsVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 1 kilogram Canned Sweet Potato, Vacuum PackVS Boiled Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: