Comparing Nutrients in 500 calories CarrotsVS Baked Frozen Sweet Potato

Weight per 500 calories

Carrots

1220g

Baked Frozen Sweet Potato

500g

Baked Frozen Sweet Potato no Salt has 2.4 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 Baked Frozen Sweet Potato?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Baked Frozen Sweet Potato

92%

500 kcal ▼

Macro Nutrients

Carrotsvs Baked Frozen Sweet Potato

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

0.62%0.6g

2.93 gvs0.6 g

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

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1.2%0.39g

Saturated Fat

0.39%0.13g

0.39 gvs0.13 g

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

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1.52%0.024g

Omega 3

2.2%0.035g

0.024 gvs0.035 g

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

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7.17%1.2g

Omega 6

1.24%0.21g

1.2 gvs0.21 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

63.2%46g

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

58 gvs46 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

23.7%9g

34 gvs9 g

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

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20.3%11.3g

Protein

15.3%8.55g

11.3 gvs8.55 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 Baked Frozen Sweet Potato

1131%10183μg

Vitamin A

579%5215μg

RAE, retinol activity equivalents

10183 μgvs5215 μg

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

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67%0.8mg

Vitamin B1

27.5%0.33mg

Thiamine

0.8 mgvs0.33 mg

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

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54.4%0.71mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.71 mgvs0.28 mg

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

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75%12mg

Vitamin B3

17.3%2.78mg

Niacin, nicotinic acid, niacinamide

12 mgvs2.78 mg

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

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66.6%3.33mg

Vitamin B5

56%2.8mg

Pantothenic acid

3.33 mgvs2.8 mg

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

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129%1.7mg

Vitamin B6

71.5%0.93mg

Pyridoxine

1.7 mgvs0.93 mg

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

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90%27μg

Vitamin B7

26%7.8μg

Biotin

27 μgvs7.8 μg

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

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58%232μg

Vitamin B9

27.5%110μg

Folates and Folic Acid

232 μgvs110 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

50.6%45.5mg

Ascorbic acid

72 mgvs45.5 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

25.7%3.85mg

Tocopherols and Tocotrienols

8.05 mgvs3.85 mg

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

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134%161μg

Vitamin K

10.4%12.5μg

Phytomenadione or phylloquinone

161 μgvs12.5 μg

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

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Minerals

Carrotsvs Baked Frozen Sweet Potato

40.2%402mg

Calcium

17.5%175mg

402 mgvs175 mg

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

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61%0.55mg

Copper

102%0.92mg

0.55 mgvs0.92 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

33.8%2.7mg

3.66 mgvs2.7 mg

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

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35%146mg

Magnesium

25%105mg

146 mgvs105 mg

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

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76%1.74mg

Manganese

145%3.33mg

1.74 mgvs3.33 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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61%427mg

Phosphorus

31.4%220mg

427 mgvs220 mg

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

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115%3902mg

Potassium

55.4%1885mg

3902 mgvs1885 mg

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

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2.2%1.2μg

Selenium

5.45%3μg

1.2 μgvs3 μg

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

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56%841mg

Sodium

2.67%40mg

841 mgvs40 mg

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

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26.6%2.93mg

Zinc

13.6%1.5mg

2.93 mgvs1.5 mg

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

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29%1077g

Water

9.96%369g

1077 gvs369 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 Baked Frozen Sweet Potato:

Raw Carrots have 2 times more Vitamin A, 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B6, 3.5 times more Vitamin B7, 2.1 times more Vitamin B9, 1.6 times more Vitamin C, 2.1 times more Vitamin E and 12.9 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
Both Raw Carrots and Baked Frozen Sweet Potato no Salt have similar amounts of Vitamin B5 per 500 kcal.
Both Raw Carrots as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Baked Frozen Sweet Potato:

Raw Carrots have 2.3 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Potassium, 21 times more Sodium, 2 times more Zinc and 2.9 times more Water than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 1.7 times more Copper, 1.9 times more Manganese and 2.5 times more Selenium than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 5.8 times more Omega 6, 1.3 times more Sugars, 3.8 times more Fiber and 1.3 times more Protein than Baked Frozen Sweet Potato no Salt.
Both Raw Carrots and Baked Frozen Sweet Potato no Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Carrots as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsBaked Frozen Sweet PotatoVS Boiled CarrotsCarrotsVS TaroBaked Frozen Sweet PotatoVS Taro

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS Baked Frozen Sweet Potato

Weight per 500 calories

Which food has more nutrients per 500 calories - Carrots or Baked Frozen Sweet Potato?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: