Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Boiled Carrots

Weight per 300 calories

Canned Sweet Potato, Syrup Pack, Solids And Liquids

337g

Boiled Carrots

857g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.5 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Boiled Carrots

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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0.7%0.67g

Fat

1.6%1.54g

0.67 gvs1.54 g

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

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0.43%0.14g

Saturated Fat

0.8%0.26g

0.14 gvs0.26 g

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

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2.74%0.044g

Omega 3

0.54%0.009g

0.044 gvs0.009 g

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

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1.4%0.24g

Omega 6

4.4%0.75g

0.24 gvs0.75 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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54.3%70.6g

Carbohydrate

54%70.5g

70.6 gvs70.5 g

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

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71.6%52g

Sugars

40.8%29.6g

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

52 gvs29.6 g

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

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Fructose

4.26%3.1g

≤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 gvs3.1 g

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

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Glucose

%3.43g

NA gvs3.43 g

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

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Sucrose

%23g

NA gvs23 g

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

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22%8.43g

Fiber

67.7%25.7g

8.43 gvs25.7 g

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

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5.9%3.3g

Protein

11.6%6.5g

3.3 gvs6.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Boiled Carrots

141%1271μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

1271 μgvs7303 μg

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

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6.74%0.081mg

Vitamin B1

47%0.57mg

Thiamine

0.081 mgvs0.57 mg

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

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12%0.16mg

Vitamin B2

29%0.38mg

Riboflavin

0.16 mgvs0.38 mg

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

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9.6%1.54mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

1.54 mgvs5.53 mg

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

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22.2%1.1mg

Vitamin B5

39.8%2mg

Pantothenic acid

1.1 mgvs2 mg

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

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13.2%0.17mg

Vitamin B6

101%1.3mg

Pyridoxine

0.17 mgvs1.3 mg

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

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4.5%1.35μg

Vitamin B7

Biotin

1.35 μgvsNA μg

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

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5.9%23.6μg

Vitamin B9

30%120μg

Folates and Folic Acid

23.6 μgvs120 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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39.3%35.4mg

Vitamin C

34.3%31mg

Ascorbic acid

35.4 mgvs31 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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21%3.17mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

3.17 mgvs8.83 mg

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

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5.9%7.08μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

7.08 μgvs117 μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Boiled Carrots

5.06%50.6mg

Calcium

25.7%257mg

50.6 mgvs257 mg

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

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46.4%0.42mg

Copper

16%0.15mg

0.42 mgvs0.15 mg

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

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Fluoride

10%407μg

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

NA μgvs407 μg

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

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33.7%2.7mg

Iron

36.4%2.9mg

2.7 mgvs2.9 mg

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

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10.4%44mg

Magnesium

20.4%85.7mg

44 mgvs85.7 mg

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

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74.3%1.7mg

Manganese

57.8%1.33mg

1.7 mgvs1.33 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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13%91mg

Phosphorus

36.7%257mg

91 mgvs257 mg

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

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18.3%624mg

Potassium

59.2%2014mg

624 mgvs2014 mg

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

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4.3%2.36μg

Selenium

11%6μg

2.36 μgvs6 μg

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

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6.5%98mg

Sodium

33%497mg

98 mgvs497 mg

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

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5.82%0.64mg

Zinc

15.6%1.7mg

0.64 mgvs1.7 mg

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

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7.05%261g

Water

21%773g

261 gvs773 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 Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Boiled Carrots:

Boiled and Drained Carrots contain 5.7 times more Vitamin A, 7 times more Vitamin B1, 2.4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 7.6 times more Vitamin B6, 5.1 times more Vitamin B9, 2.8 times more Vitamin E and 16.6 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Boiled and Drained Carrots have similar amounts of Vitamin C per 300 kcal.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Boiled Carrots:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.9 times more Copper and 1.3 times more Manganese than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 5.1 times more Calcium, 2 times more Magnesium, 2.8 times more Phosphorus, 3.2 times more Potassium, 2.5 times more Selenium, 5.1 times more Sodium, 2.7 times more Zinc and 3 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Boiled and Drained Carrots have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.8 times more Sugars than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3.1 times more Omega 6, 3.1 times more Fiber and 2 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsBoiled CarrotsVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: