Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Boiled Carrots

Weight per 300 calories

Boiled Sweet Potato no Skin

395g

Boiled Carrots

857g

Boiled Sweet Potato no Skin has 2.2 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 - Boiled Sweet Potato no Skin or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs 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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0.57%0.55g

Fat

1.6%1.54g

0.55 gvs1.54 g

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

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0.38%0.12g

Saturated Fat

0.8%0.26g

0.12 gvs0.26 g

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

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0%0g

Omega 3

0.54%0.009g

0 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%70g

Carbohydrate

54%70.5g

70 gvs70.5 g

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

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31.3%22.7g

Sugars

40.8%29.6g

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

22.7 gvs29.6 g

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

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2.34%1.7g

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]

1.7 gvs3.1 g

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

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%2.13g

Glucose

%3.43g

2.13 gvs3.43 g

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

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%5.64g

Sucrose

%23g

5.64 gvs23 g

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

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26%9.87g

Fiber

67.7%25.7g

9.87 gvs25.7 g

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

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9.66%5.4g

Protein

11.6%6.5g

5.4 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

Boiled Sweet Potato no Skinvs Boiled Carrots

345%3107μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

3107 μgvs7303 μg

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

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18.4%0.22mg

Vitamin B1

47%0.57mg

Thiamine

0.22 mgvs0.57 mg

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

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14.3%0.19mg

Vitamin B2

29%0.38mg

Riboflavin

0.19 mgvs0.38 mg

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

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13.3%2.12mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

2.12 mgvs5.53 mg

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

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46%2.3mg

Vitamin B5

39.8%2mg

Pantothenic acid

2.3 mgvs2 mg

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

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50%0.65mg

Vitamin B6

101%1.3mg

Pyridoxine

0.65 mgvs1.3 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

30%120μg

Folates and Folic Acid

23.7 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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56%50.5mg

Vitamin C

34.3%31mg

Ascorbic acid

50.5 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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24.7%3.7mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

3.7 mgvs8.83 mg

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

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6.9%8.3μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

8.3 μgvs117 μg

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

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Minerals

Boiled Sweet Potato no Skinvs Boiled Carrots

10.7%107mg

Calcium

25.7%257mg

107 mgvs257 mg

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

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41.2%0.37mg

Copper

16%0.15mg

0.37 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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35.5%2.84mg

Iron

36.4%2.9mg

2.84 mgvs2.9 mg

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

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17%71mg

Magnesium

20.4%85.7mg

71 mgvs85.7 mg

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

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45.7%1.05mg

Manganese

57.8%1.33mg

1.05 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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18%126mg

Phosphorus

36.7%257mg

126 mgvs257 mg

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

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26.7%908mg

Potassium

59.2%2014mg

908 mgvs2014 mg

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

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1.44%0.79μg

Selenium

11%6μg

0.79 μgvs6 μg

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

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7.1%107mg

Sodium

33%497mg

107 mgvs497 mg

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

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7.18%0.79mg

Zinc

15.6%1.7mg

0.79 mgvs1.7 mg

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

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8.55%316g

Water

21%773g

316 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 Boiled Sweet Potato no Skin vs Boiled Carrots:

Boiled Sweet Potato without Skin has 1.6 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.4 times more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B6, 5.1 times more Vitamin B9, 2.4 times more Vitamin E and 14.2 times more Vitamin K than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Boiled Carrots:

Boiled Sweet Potato without Skin has 2.5 times more Copper than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.4 times more Calcium, 1.3 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium, 7.6 times more Selenium, 4.7 times more Sodium, 2.2 times more Zinc and 2.4 times more Water than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Boiled and Drained Carrots have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Carrots contain 3.1 times more Omega 6, 1.3 times more Sugars, 1.8 times more Fructose and 2.6 times more Fiber than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled Sweet Potato without Skin 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:

Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum PackBoiled CarrotsVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: