Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Boiled Sweet Potato no Skin

395g

Canned Carrots with Liquids and Salt

1304g

Boiled Sweet Potato no Skin has 3.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Canned Carrots with Liquids and Salt

86%

300 kcal ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Canned Carrots with Liquids and Salt

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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0.57%0.55g

Fat

1.9%1.83g

0.55 gvs1.83 g

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

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0.38%0.12g

Saturated Fat

1%0.33g

0.12 gvs0.33 g

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

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0%0g

Omega 3

6.52%0.1g

0 gvs0.1 g

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

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1.4%0.24g

Omega 6

4.3%0.73g

0.24 gvs0.73 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

54%70g

70 gvs70 g

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

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31.3%22.7g

Sugars

44.3%32g

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

22.7 gvs32 g

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

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2.34%1.7g

Fructose

≤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]

1.7 gvsNA g

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

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%2.13g

Glucose

2.13 gvsNA g

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

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%5.64g

Sucrose

5.64 gvsNA g

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

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26%9.87g

Fiber

61.8%23.5g

9.87 gvs23.5 g

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

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9.66%5.4g

Protein

13.5%7.57g

5.4 gvs7.57 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Sweet Potato no Skinvs Canned Carrots with Liquids and Salt

345%3107μg

Vitamin A

888%7996μg

RAE, retinol activity equivalents

3107 μgvs7996 μg

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

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18.4%0.22mg

Vitamin B1

20.7%0.25mg

Thiamine

0.22 mgvs0.25 mg

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

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14.3%0.19mg

Vitamin B2

27%0.35mg

Riboflavin

0.19 mgvs0.35 mg

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

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13.3%2.12mg

Vitamin B3

34.3%5.5mg

Niacin, nicotinic acid, niacinamide

2.12 mgvs5.5 mg

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

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46%2.3mg

Vitamin B5

36.3%1.8mg

Pantothenic acid

2.3 mgvs1.8 mg

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

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50%0.65mg

Vitamin B6

112%1.46mg

Pyridoxine

0.65 mgvs1.46 mg

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

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18%5.45μg

Vitamin B7

Biotin

5.45 μgvsNA μg

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

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5.92%23.7μg

Vitamin B9

26%104μg

Folates and Folic Acid

23.7 μgvs104 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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56%50.5mg

Vitamin C

29%26mg

Ascorbic acid

50.5 mgvs26 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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24.7%3.7mg

Vitamin E

63.5%9.52mg

Tocopherols and Tocotrienols

3.7 mgvs9.52 mg

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

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6.9%8.3μg

Vitamin K

107%128μg

Phytomenadione or phylloquinone

8.3 μgvs128 μg

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

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Minerals

Boiled Sweet Potato no Skinvs Canned Carrots with Liquids and Salt

10.7%107mg

Calcium

40.4%404mg

107 mgvs404 mg

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

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41.2%0.37mg

Copper

149%1.34mg

0.37 mgvs1.34 mg

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

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Fluoride

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

NA μgvsNA μg

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

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35.5%2.84mg

Iron

84.8%6.8mg

2.84 mgvs6.8 mg

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

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17%71mg

Magnesium

28%117mg

71 mgvs117 mg

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

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45.7%1.05mg

Manganese

255%5.87mg

1.05 mgvs5.87 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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18%126mg

Phosphorus

37.3%261mg

126 mgvs261 mg

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

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26.7%908mg

Potassium

66.4%2257mg

908 mgvs2257 mg

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

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1.44%0.79μg

Selenium

9.5%5.2μg

0.79 μgvs5.2 μg

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

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7.1%107mg

Sodium

209%3130mg

107 mgvs3130 mg

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

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7.18%0.79mg

Zinc

34.4%3.8mg

0.79 mgvs3.8 mg

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

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8.55%316g

Water

32.8%1213g

316 gvs1213 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 Boiled Sweet Potato no Skin vs Canned Carrots with Liquids and Salt:

Boiled Sweet Potato without Skin has 1.3 times more Vitamin B5 and 1.9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Vitamin A, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B6, 4.4 times more Vitamin B9, 2.6 times more Vitamin E and 15.4 times more Vitamin K than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled Sweet Potato without Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Sweet Potato no Skin vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain 3.8 times more Calcium, 3.6 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 5.6 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Potassium, 6.6 times more Selenium, 29.4 times more Sodium, 4.8 times more Zinc and 3.8 times more Water than Boiled Sweet Potato without Skin.

Comparison of macro-nutrients per 300 calories:

Canned Carrots Solids and Liquids with Salt contain more Omega 3, 3 times more Omega 6, 1.4 times more Sugars, 2.4 times more Fiber and 1.4 times more Protein than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled Sweet Potato without Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum PackCanned Carrots with Liquids and SaltVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: