Comparing Nutrients in 500 calories CarrotsVS Canned Sweet Potato, Syrup Pack, Drained Solids

Weight per 500 calories

Carrots

1220g

Canned Sweet Potato, Syrup Pack, Drained Solids

463g

Canned Sweet Potato, Syrup Pack, Drained Solids have 2.6 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Canned Sweet Potato, Syrup Pack, Drained Solids?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

500 kcal ▼

Macro Nutrients

Carrotsvs Canned Sweet Potato, Syrup Pack, Drained Solids

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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3%2.93g

Fat

1.53%1.5g

2.93 gvs1.5 g

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

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1.2%0.39g

Saturated Fat

1%0.32g

0.39 gvs0.32 g

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

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1.52%0.024g

Omega 3

6.37%0.1g

0.024 gvs0.1 g

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

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7.17%1.2g

Omega 6

3.24%0.55g

1.2 gvs0.55 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

90%117g

117 gvs117 g

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

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79.7%58g

Sugars

36.7%26.6g

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

58 gvs26.6 g

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

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9.25%6.7g

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]

6.7 gvsNA g

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

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%7.2g

Glucose

7.2 gvsNA g

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

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%43.8g

Sucrose

43.8 gvsNA g

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

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90%34g

Fiber

36.5%14g

34 gvs14 g

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

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20.3%11.3g

Protein

10.6%5.93g

11.3 gvs5.93 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Carrotsvs Canned Sweet Potato, Syrup Pack, Drained Solids

1131%10183μg

Vitamin A

236%2120μg

RAE, retinol activity equivalents

10183 μgvs2120 μg

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

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67%0.8mg

Vitamin B1

9.65%0.12mg

Thiamine

0.8 mgvs0.12 mg

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

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54.4%0.71mg

Vitamin B2

13.5%0.18mg

Riboflavin

0.71 mgvs0.18 mg

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

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75%12mg

Vitamin B3

9.84%1.57mg

Niacin, nicotinic acid, niacinamide

12 mgvs1.57 mg

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

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66.6%3.33mg

Vitamin B5

37.2%1.86mg

Pantothenic acid

3.33 mgvs1.86 mg

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

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129%1.7mg

Vitamin B6

22%0.29mg

Pyridoxine

1.7 mgvs0.29 mg

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

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90%27μg

Vitamin B7

8.02%2.4μg

Biotin

27 μgvs2.4 μg

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

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58%232μg

Vitamin B9

9.26%37μg

Folates and Folic Acid

232 μgvs37 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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80%72mg

Vitamin C

55.6%50mg

Ascorbic acid

72 mgvs50 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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53.7%8.05mg

Vitamin E

35.5%5.32mg

Tocopherols and Tocotrienols

8.05 mgvs5.32 mg

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

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134%161μg

Vitamin K

10%12μg

Phytomenadione or phylloquinone

161 μgvs12 μg

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

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Minerals

Carrotsvs Canned Sweet Potato, Syrup Pack, Drained Solids

40.2%402mg

Calcium

7.87%78.7mg

402 mgvs78.7 mg

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

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61%0.55mg

Copper

86%0.77mg

0.55 mgvs0.77 mg

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

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0.98%39μg

Fluoride

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

39 μgvsNA μg

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

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45.7%3.66mg

Iron

55%4.4mg

3.66 mgvs4.4 mg

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

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35%146mg

Magnesium

13.2%55.6mg

146 mgvs55.6 mg

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

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76%1.74mg

Manganese

124%2.85mg

1.74 mgvs2.85 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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61%427mg

Phosphorus

16.5%116mg

427 mgvs116 mg

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

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115%3902mg

Potassium

26.3%894mg

3902 mgvs894 mg

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

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2.2%1.2μg

Selenium

6.73%3.7μg

1.2 μgvs3.7 μg

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

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56%841mg

Sodium

12%181mg

841 mgvs181 mg

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

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26.6%2.93mg

Zinc

6.73%0.74mg

2.93 mgvs0.74 mg

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

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29%1077g

Water

9.07%336g

1077 gvs336 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 Carrots vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Raw Carrots have 4.8 times more Vitamin A, 7 times more Vitamin B1, 4 times more Vitamin B2, 7.6 times more Vitamin B3, 1.8 times more Vitamin B5, 5.9 times more Vitamin B6, 11.2 times more Vitamin B7, 6.3 times more Vitamin B9, 1.4 times more Vitamin C, 1.5 times more Vitamin E and 13.4 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Raw Carrots as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Raw Carrots have 5.1 times more Calcium, 2.6 times more Magnesium, 3.7 times more Phosphorus, 4.4 times more Potassium, 4.7 times more Sodium, 4 times more Zinc and 3.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.4 times more Copper, 1.6 times more Manganese and 3 times more Selenium than Raw Carrots.
Both Raw Carrots and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 2.2 times more Omega 6, 2.2 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 4.2 times more Omega 3 than Raw Carrots.
Both Raw Carrots and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Carrots as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsCanned Sweet Potato, Syrup Pack, Drained SolidsVS Boiled CarrotsCarrotsVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS Canned Sweet Potato, Syrup Pack, Drained Solids

Weight per 500 calories

Which food has more nutrients per 500 calories - Carrots or Canned Sweet Potato, Syrup Pack, Drained Solids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: