Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Boiled Carrots

Weight per 500 calories

Frozen Sweet Potato

521g

Boiled Carrots

1429g

Frozen Sweet Potato has 2.7 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Boiled Carrots

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

2.65%2.57g

0.94 gvs2.57 g

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

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0.63%0.2g

Saturated Fat

1.34%0.43g

0.2 gvs0.43 g

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

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4.23%0.068g

Omega 3

0.89%0.014g

0.068 gvs0.014 g

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

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2.05%0.35g

Omega 6

7.3%1.24g

0.35 gvs1.24 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

90%117g

116 gvs117 g

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

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Sugars

68%49.3g

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

NA gvs49.3 g

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

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Fructose

7.1%5.14g

≤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 gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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23.3%8.85g

Fiber

113%43g

8.85 gvs43 g

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

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16%8.9g

Protein

19.4%11g

8.9 gvs11 g

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

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Vitamins

Frozen Sweet Potatovs Boiled Carrots

300%2698μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

2698 μgvs12171 μg

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

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29%0.35mg

Vitamin B1

78.6%0.94mg

Thiamine

0.35 mgvs0.94 mg

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

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20.4%0.27mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.27 mgvs0.63 mg

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

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19.4%3.1mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs9.2 mg

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

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53.6%2.7mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

2.7 mgvs3.3 mg

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

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71%0.92mg

Vitamin B6

168%2.2mg

Pyridoxine

0.92 mgvs2.2 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

50%200μg

Folates and Folic Acid

109 μgvs200 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

57%51.4mg

Ascorbic acid

69.3 mgvs51.4 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

98%14.7mg

Tocopherols and Tocotrienols

NA mgvs14.7 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 Boiled Carrots

19.3%193mg

Calcium

43%429mg

193 mgvs429 mg

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

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102%0.92mg

Copper

27%0.24mg

0.92 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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34.5%2.76mg

Iron

60.7%4.86mg

2.76 mgvs4.86 mg

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

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27.3%115mg

Magnesium

34%143mg

115 mgvs143 mg

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

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151%3.46mg

Manganese

96%2.2mg

3.46 mgvs2.2 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

61.2%429mg

234 mgvs429 mg

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

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56%1901mg

Potassium

99%3357mg

1901 mgvs3357 mg

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

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5.7%3.13μg

Selenium

18%10μg

3.13 μgvs10 μg

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

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2.1%31.3mg

Sodium

55.2%829mg

31.3 mgvs829 mg

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

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14.7%1.6mg

Zinc

26%2.86mg

1.6 mgvs2.86 mg

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

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10.5%390g

Water

35%1288g

390 gvs1288 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 Boiled Carrots:

Frozen Sweet Potato, Unprepared has 1.3 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 4.5 times more Vitamin A, 2.7 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 500 kcal.
Both Frozen Sweet Potato, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Frozen Sweet Potato, Unprepared has 3.8 times more Copper and 1.6 times more Manganese than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.2 times more Calcium, 1.8 times more Iron, 1.8 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium, 26.5 times more Sodium, 1.8 times more Zinc and 3.3 times more Water than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Boiled and Drained Carrots have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots contain 3.6 times more Omega 6 and 4.8 times more Fiber than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Frozen Sweet Potato, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoBoiled CarrotsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Boiled Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: