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Comparing Nutrients in 300 calories CarrotsVS Sweet Potato Leaves

Weight per 300 calories

Carrots
732g
Sweet Potato Leaves
714g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Carrots or Sweet Potato Leaves?

Macros Ratio

Protein Fat Carbs

Carrots
8%
5%
87%
Sweet Potato Leaves
20%
9%
71%
300 kcal ▼

Macro Nutrients

Carrotsvs Sweet Potato Leaves
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.8%1.76g
Fat
3.76%3.64g
1.76 gvs3.64 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.73%0.23g
Saturated Fat
2.48%0.79g
0.23 gvs0.79 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.91%0.015g
Omega 3
16%0.26g
0.015 gvs0.26 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.3%0.73g
Omega 6
8.07%1.37g
0.73 gvs1.37 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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54%70g
Carbohydrate
48.5%63g
70 gvs63 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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48%34.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
34.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5.55%4.02g
Fructose
NA
≤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]
4.02 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.3g
Glucose
NA
4.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%26.3g
Sucrose
NA
26.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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54%20.5g
Fiber
100%38g
20.5 gvs38 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
12%6.8g
Protein
31.8%17.8g
6.8 gvs17.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Carrotsvs Sweet Potato Leaves
679%6110μg
Vitamin A
150%1350μg
RAE, retinol activity equivalents
6110 μgvs1350 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40.2%0.48mg
Vitamin B1
93%1.1mg
Thiamine
0.48 mgvs1.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.6%0.42mg
Vitamin B2
190%2.46mg
Riboflavin
0.42 mgvs2.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45%7.2mg
Vitamin B3
50.4%8.07mg
Niacin, nicotinic acid, niacinamide
7.2 mgvs8.07 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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40%2mg
Vitamin B5
32%1.6mg
Pantothenic acid
2 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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77.7%1mg
Vitamin B6
104%1.36mg
Pyridoxine
1 mgvs1.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54%16.2μg
Vitamin B7
NA
Biotin
16.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.8%139μg
Vitamin B9
NA
Folates and Folic Acid
139 μgvsNA 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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48%43mg
Vitamin C
87.3%78.6mg
Ascorbic acid
43 mgvs78.6 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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32%4.83mg
Vitamin E
NA
Tocopherols and Tocotrienols
4.83 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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80.5%97μg
Vitamin K
1799%2159μg
Phytomenadione or phylloquinone
97 μgvs2159 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Carrotsvs Sweet Potato Leaves
24%241mg
Calcium
55.7%557mg
241 mgvs557 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.6%0.33mg
Copper
NA
0.33 mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.59%23.4μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
23.4 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27.4%2.2mg
Iron
86.6%6.93mg
2.2 mgvs6.93 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%88mg
Magnesium
119%500mg
88 mgvs500 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45.5%1.05mg
Manganese
NA
1.05 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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36.6%256mg
Phosphorus
82.7%579mg
256 mgvs579 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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69%2341mg
Potassium
107%3629mg
2341 mgvs3629 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.33%0.73μg
Selenium
11.7%6.43μg
0.73 μgvs6.43 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33.7%505mg
Sodium
2.86%43mg
505 mgvs43 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16%1.76mg
Zinc
NA
1.76 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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17.5%646g
Water
16.8%620g
646 gvs620 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Carrots vs Sweet Potato Leaves:
Comparing minerals per 300 calories for Carrots vs Sweet Potato Leaves:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

CarrotsVS Boiled CarrotsSweet Potato LeavesVS Boiled CarrotsCarrotsVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Steamed Sweet Potato Leaves
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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