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Comparing Nutrients in 500 calories Boiled CarrotsVS Sweet Potato Leaves

Weight per 500 calories

Boiled Carrots
1429g
Sweet Potato Leaves
1191g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Carrots or Sweet Potato Leaves?

Macros Ratio

Protein Fat Carbs

Boiled Carrots
8%
4%
88%
Sweet Potato Leaves
20%
9%
71%
500 kcal ▼

Macro Nutrients

Boiled Carrotsvs Sweet Potato Leaves
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.65%2.57g
Fat
6.26%6.07g
2.57 gvs6.07 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.34%0.43g
Saturated Fat
4.13%1.32g
0.43 gvs1.32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.89%0.014g
Omega 3
26.8%0.43g
0.014 gvs0.43 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.3%1.24g
Omega 6
13.4%2.3g
1.24 gvs2.3 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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90%117g
Carbohydrate
80.8%105g
117 gvs105 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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68%49.3g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
49.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.1%5.14g
Fructose
NA
≤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]
5.14 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.7g
Glucose
NA
5.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%38.6g
Sucrose
NA
38.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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113%43g
Fiber
166%63g
43 gvs63 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.4%11g
Protein
53%29.6g
11 gvs29.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Carrotsvs Sweet Potato Leaves
1352%12171μg
Vitamin A
250%2250μg
RAE, retinol activity equivalents
12171 μgvs2250 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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78.6%0.94mg
Vitamin B1
155%1.86mg
Thiamine
0.94 mgvs1.86 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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48.4%0.63mg
Vitamin B2
316%4.1mg
Riboflavin
0.63 mgvs4.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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57.6%9.2mg
Vitamin B3
84%13.5mg
Niacin, nicotinic acid, niacinamide
9.2 mgvs13.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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66.3%3.3mg
Vitamin B5
53.6%2.68mg
Pantothenic acid
3.3 mgvs2.68 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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168%2.2mg
Vitamin B6
174%2.26mg
Pyridoxine
2.2 mgvs2.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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50%200μg
Vitamin B9
NA
Folates and Folic Acid
200 μgvsNA 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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57%51.4mg
Vitamin C
146%131mg
Ascorbic acid
51.4 mgvs131 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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98%14.7mg
Vitamin E
NA
Tocopherols and Tocotrienols
14.7 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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163%196μg
Vitamin K
2998%3598μg
Phytomenadione or phylloquinone
196 μgvs3598 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Carrotsvs Sweet Potato Leaves
43%429mg
Calcium
93%929mg
429 mgvs929 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg
Copper
NA
0.24 mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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17%679μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
679 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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60.7%4.86mg
Iron
144%11.5mg
4.86 mgvs11.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%143mg
Magnesium
198%833mg
143 mgvs833 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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96%2.2mg
Manganese
NA
2.2 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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61.2%429mg
Phosphorus
138%964mg
429 mgvs964 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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99%3357mg
Potassium
178%6048mg
3357 mgvs6048 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%10μg
Selenium
19.5%10.7μg
10 μgvs10.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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55.2%829mg
Sodium
4.76%71.4mg
829 mgvs71.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26%2.86mg
Zinc
NA
2.86 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35%1288g
Water
28%1033g
1288 gvs1033 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Carrots vs Sweet Potato Leaves:
Comparing minerals per 500 calories for Boiled Carrots vs Sweet Potato Leaves:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltSweet Potato LeavesVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Steamed Sweet Potato Leaves
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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