Comparing Nutrients in 300 calories Frozen Sweet PotatoVS Carrots

Weight per 300 calories

Frozen Sweet Potato

313g

Carrots

732g

Frozen Sweet Potato has 2.3 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Carrots

87%

300 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.58%0.56g

Fat

1.8%1.76g

0.56 gvs1.76 g

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

Find Vegetables rich in Fat

0.38%0.12g

Saturated Fat

0.73%0.23g

0.12 gvs0.23 g

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

Find Vegetables rich in Saturated Fat

2.54%0.041g

Omega 3

0.91%0.015g

0.041 gvs0.015 g

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

Find Vegetables rich in Omega 3

1.23%0.21g

Omega 6

4.3%0.73g

0.21 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

53.4%69.4g

Carbohydrate

54%70g

69.4 gvs70 g

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

Find Vegetables rich in Carbohydrate

Sugars

48%34.7g

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

NA gvs34.7 g

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

Find Vegetables rich in Sugars

Fructose

5.55%4.02g

≤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 gvs4.02 g

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

Find Vegetables rich in Fructose

Glucose

%4.3g

NA gvs4.3 g

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

Find Vegetables rich in Glucose

Sucrose

%26.3g

NA gvs26.3 g

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

Find Vegetables rich in Sucrose

14%5.3g

Fiber

54%20.5g

5.3 gvs20.5 g

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

Find Vegetables rich in Fiber

9.54%5.34g

Protein

12%6.8g

5.34 gvs6.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Sweet Potatovs Carrots

180%1619μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

1619 μgvs6110 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

17.4%0.21mg

Vitamin B1

40.2%0.48mg

Thiamine

0.21 mgvs0.48 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

12.3%0.16mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.16 mgvs0.42 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

11.7%1.87mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs7.2 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

40%2mg

Pantothenic acid

1.6 mgvs2 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

42.5%0.55mg

Vitamin B6

77.7%1mg

Pyridoxine

0.55 mgvs1 mg

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

Find Vegetables rich in Vitamin B6

15.5%4.66μg

Vitamin B7

54%16.2μg

Biotin

4.66 μgvs16.2 μg

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

Find Vegetables rich in Vitamin B7

16.4%65.6μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

65.6 μgvs139 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

46%41.6mg

Vitamin C

48%43mg

Ascorbic acid

41.6 mgvs43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

NA mgvs4.83 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

NA μgvs97 μg

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

Find Vegetables rich in Vitamin K

Minerals

Frozen Sweet Potatovs Carrots

11.6%116mg

Calcium

24%241mg

116 mgvs241 mg

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

Find Vegetables rich in Calcium

61.5%0.55mg

Copper

36.6%0.33mg

0.55 mgvs0.33 mg

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

Find Vegetables rich in Copper

Fluoride

0.59%23.4μg

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

NA μgvs23.4 μg

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

Find Vegetables rich in Fluoride

20.7%1.66mg

Iron

27.4%2.2mg

1.66 mgvs2.2 mg

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

Find Vegetables rich in Iron

16.4%68.8mg

Magnesium

21%88mg

68.8 mgvs88 mg

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

Find Vegetables rich in Magnesium

90%2.08mg

Manganese

45.5%1.05mg

2.08 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

20%141mg

Phosphorus

36.6%256mg

141 mgvs256 mg

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

Find Vegetables rich in Phosphorus

33.5%1141mg

Potassium

69%2341mg

1141 mgvs2341 mg

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

Find Vegetables rich in Potassium

3.4%1.88μg

Selenium

1.33%0.73μg

1.88 μgvs0.73 μg

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

Find Vegetables rich in Selenium

1.25%18.8mg

Sodium

33.7%505mg

18.8 mgvs505 mg

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

Find Vegetables rich in Sodium

8.8%0.97mg

Zinc

16%1.76mg

0.97 mgvs1.76 mg

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

Find Vegetables rich in Zinc

6.33%234g

Water

17.5%646g

234 gvs646 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Frozen Sweet Potato vs Carrots:

Raw Carrots contain 3.8 times more Vitamin A, 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B6, 3.5 times more Vitamin B7 and 2.1 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Raw Carrots have similar amounts of Vitamin B5 and Vitamin C per 300 kcal.
Both Frozen Sweet Potato, Unprepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Frozen Sweet Potato, Unprepared has 1.7 times more Copper, 2 times more Manganese and 2.6 times more Selenium than Raw Carrots.
While Raw Carrots contain 2.1 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium, 26.9 times more Sodium, 1.8 times more Zinc and 2.8 times more Water than Frozen Sweet Potato, Unprepared.

Comparison of macro-nutrients per 300 calories:

Raw Carrots contain 3.5 times more Omega 6, 3.9 times more Fiber and 1.3 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Frozen Sweet Potato, Unprepared as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoCarrotsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Frozen Sweet PotatoVS Carrots

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: