Comparing Nutrients in 300 calories Frozen Sweet PotatoVS Canned Carrots with Salt

Weight per 300 calories

Frozen Sweet Potato

313g

Canned Carrots with Salt

1200g

Frozen Sweet Potato has 3.8 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Frozen Sweet Potato or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Canned Carrots with Salt

10%

84%

300 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Canned Carrots with 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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0.58%0.56g

Fat

2.35%2.28g

0.56 gvs2.28 g

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

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0.38%0.12g

Saturated Fat

1.35%0.43g

0.12 gvs0.43 g

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

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2.54%0.041g

Omega 3

8.25%0.13g

0.041 gvs0.13 g

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

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1.23%0.21g

Omega 6

5.58%0.95g

0.21 gvs0.95 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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53.4%69.4g

Carbohydrate

51%66.5g

69.4 gvs66.5 g

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

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Sugars

41%29.8g

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

NA gvs29.8 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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14%5.3g

Fiber

47.4%18g

5.3 gvs18 g

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

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9.54%5.34g

Protein

13.7%7.68g

5.34 gvs7.68 g

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

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Vitamins

Frozen Sweet Potatovs Canned Carrots with Salt

180%1619μg

Vitamin A

744%6696μg

RAE, retinol activity equivalents

1619 μgvs6696 μg

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

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17.4%0.21mg

Vitamin B1

18%0.22mg

Thiamine

0.21 mgvs0.22 mg

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

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12.3%0.16mg

Vitamin B2

27.7%0.36mg

Riboflavin

0.16 mgvs0.36 mg

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

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11.7%1.87mg

Vitamin B3

41.4%6.62mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs6.62 mg

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

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32%1.6mg

Vitamin B5

32.4%1.62mg

Pantothenic acid

1.6 mgvs1.62 mg

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

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42.5%0.55mg

Vitamin B6

103%1.34mg

Pyridoxine

0.55 mgvs1.34 mg

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

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15.5%4.66μg

Vitamin B7

Biotin

4.66 μgvsNA μg

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

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16.4%65.6μg

Vitamin B9

27%108μg

Folates and Folic Acid

65.6 μgvs108 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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46%41.6mg

Vitamin C

36%32.4mg

Ascorbic acid

41.6 mgvs32.4 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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Vitamin E

59.2%8.9mg

Tocopherols and Tocotrienols

NA mgvs8.9 mg

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

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Vitamin K

98%118μg

Phytomenadione or phylloquinone

NA μgvs118 μg

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

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Minerals

Frozen Sweet Potatovs Canned Carrots with Salt

11.6%116mg

Calcium

30%300mg

116 mgvs300 mg

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

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61.5%0.55mg

Copper

139%1.25mg

0.55 mgvs1.25 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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20.7%1.66mg

Iron

96%7.68mg

1.66 mgvs7.68 mg

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

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16.4%68.8mg

Magnesium

23%96mg

68.8 mgvs96 mg

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

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90%2.08mg

Manganese

235%5.4mg

2.08 mgvs5.4 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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20%141mg

Phosphorus

41%288mg

141 mgvs288 mg

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

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33.5%1141mg

Potassium

63%2148mg

1141 mgvs2148 mg

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

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3.4%1.88μg

Selenium

8.73%4.8μg

1.88 μgvs4.8 μg

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

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1.25%18.8mg

Sodium

194%2904mg

18.8 mgvs2904 mg

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

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8.8%0.97mg

Zinc

28.4%3.12mg

0.97 mgvs3.12 mg

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

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6.33%234g

Water

30%1115g

234 gvs1115 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 Frozen Sweet Potato vs Canned Carrots with Salt:

Frozen Sweet Potato, Unprepared has 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 4.1 times more Vitamin A, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
Both Frozen Sweet Potato, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Sweet Potato vs Canned Carrots with Salt:

Drained Canned Carrots with Salt contain 2.6 times more Calcium, 2.3 times more Copper, 4.6 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Selenium, 154.9 times more Sodium, 3.2 times more Zinc and 4.8 times more Water than Frozen Sweet Potato, Unprepared.

Comparison of macro-nutrients per 300 calories:

Drained Canned Carrots with Salt contain 3.2 times more Omega 3, 4.5 times more Omega 6, 3.4 times more Fiber and 1.4 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Frozen Sweet Potato, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoCanned Carrots with SaltVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 300 calories Frozen Sweet PotatoVS Canned Carrots with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Sweet Potato or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: