Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Canned Carrots with Salt

Weight per 500 calories

Frozen Sweet Potato

521g

Canned Carrots with Salt

2000g

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 500 calories - Frozen Sweet Potato or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Canned Carrots with Salt

10%

84%

500 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Canned Carrots with Salt

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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0.97%0.94g

Fat

3.9%3.8g

0.94 gvs3.8 g

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

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0.63%0.2g

Saturated Fat

2.25%0.72g

0.2 gvs0.72 g

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

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4.23%0.068g

Omega 3

13.8%0.22g

0.068 gvs0.22 g

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

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2.05%0.35g

Omega 6

9.3%1.58g

0.35 gvs1.58 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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89%116g

Carbohydrate

85.2%111g

116 gvs111 g

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

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Sugars

68.4%49.6g

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

NA gvs49.6 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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23.3%8.85g

Fiber

79%30g

8.85 gvs30 g

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

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16%8.9g

Protein

23%13g

8.9 gvs13 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

300%2698μg

Vitamin A

1240%11160μg

RAE, retinol activity equivalents

2698 μgvs11160 μg

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

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29%0.35mg

Vitamin B1

30%0.36mg

Thiamine

0.35 mgvs0.36 mg

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

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20.4%0.27mg

Vitamin B2

46%0.6mg

Riboflavin

0.27 mgvs0.6 mg

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

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19.4%3.1mg

Vitamin B3

69%11mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs11 mg

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

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53.6%2.7mg

Vitamin B5

54%2.7mg

Pantothenic acid

2.7 mgvs2.7 mg

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

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71%0.92mg

Vitamin B6

172%2.24mg

Pyridoxine

0.92 mgvs2.24 mg

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

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26%7.76μg

Vitamin B7

Biotin

7.76 μgvsNA μg

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

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27.3%109μg

Vitamin B9

45%180μg

Folates and Folic Acid

109 μgvs180 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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77%69.3mg

Vitamin C

60%54mg

Ascorbic acid

69.3 mgvs54 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

99%15mg

Tocopherols and Tocotrienols

NA mgvs15 mg

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

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Vitamin K

163%196μg

Phytomenadione or phylloquinone

NA μgvs196 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

19.3%193mg

Calcium

50%500mg

193 mgvs500 mg

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

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102%0.92mg

Copper

231%2.08mg

0.92 mgvs2.08 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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34.5%2.76mg

Iron

160%13mg

2.76 mgvs13 mg

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

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27.3%115mg

Magnesium

38%160mg

115 mgvs160 mg

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

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151%3.46mg

Manganese

391%9mg

3.46 mgvs9 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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33.5%234mg

Phosphorus

68.6%480mg

234 mgvs480 mg

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

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56%1901mg

Potassium

105%3580mg

1901 mgvs3580 mg

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

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5.7%3.13μg

Selenium

14.5%8μg

3.13 μgvs8 μg

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

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2.1%31.3mg

Sodium

323%4840mg

31.3 mgvs4840 mg

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

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14.7%1.6mg

Zinc

47.3%5.2mg

1.6 mgvs5.2 mg

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

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10.5%390g

Water

50.2%1859g

390 gvs1859 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 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 500 kcal.
Both Frozen Sweet Potato, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Frozen Sweet Potato, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Frozen Sweet PotatoVS Canned Carrots with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Sweet Potato or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: