Comparing Nutrients in 7 ounces Frozen Sweet PotatoVS Carrots

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Carrots

87%

7 oz ▼

Macro Nutrients

Frozen Sweet Potatovs Carrots

6.57%191kcal

Energy

2.8%81.4kcal

191 kcalvs81.4 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.37%0.36g

Fat

0.49%0.48g

0.36 gvs0.48 g

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

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0.24%0.077g

Saturated Fat

0.2%0.064g

0.077 gvs0.064 g

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

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1.6%0.026g

Omega 3

0.25%0.004g

0.026 gvs0.004 g

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

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0.78%0.13g

Omega 6

1.17%0.2g

0.13 gvs0.2 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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34%44g

Carbohydrate

14.6%19g

44 gvs19 g

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

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Sugars

13%9.4g

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

NA gvs9.4 g

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

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Fructose

1.5%1.1g

≤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 gvs1.1 g

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

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Glucose

%1.17g

NA gvs1.17 g

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

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Sucrose

%7.12g

NA gvs7.12 g

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

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8.88%3.37g

Fiber

14.6%5.56g

3.37 gvs5.56 g

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

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6.06%3.4g

Protein

3.3%1.85g

3.4 gvs1.85 g

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

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Vitamins

Frozen Sweet Potatovs Carrots

114%1028μg

Vitamin A

184%1657μg

RAE, retinol activity equivalents

1028 μgvs1657 μg

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

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11%0.13mg

Vitamin B1

11%0.13mg

Thiamine

0.13 mgvs0.13 mg

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

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7.8%0.1mg

Vitamin B2

8.85%0.12mg

Riboflavin

0.1 mgvs0.12 mg

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

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7.4%1.2mg

Vitamin B3

12%1.95mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs1.95 mg

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

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20.4%1.02mg

Vitamin B5

11%0.54mg

Pantothenic acid

1.02 mgvs0.54 mg

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

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27%0.35mg

Vitamin B6

21%0.27mg

Pyridoxine

0.35 mgvs0.27 mg

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

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9.86%2.96μg

Vitamin B7

14.7%4.4μg

Biotin

2.96 μgvs4.4 μg

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

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10.4%41.7μg

Vitamin B9

9.43%37.7μg

Folates and Folic Acid

41.7 μgvs37.7 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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29.3%26.4mg

Vitamin C

13%11.7mg

Ascorbic acid

26.4 mgvs11.7 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

8.73%1.3mg

Tocopherols and Tocotrienols

NA mgvs1.3 mg

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

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Vitamin K

22%26μg

Phytomenadione or phylloquinone

NA μgvs26 μg

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

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Minerals

Frozen Sweet Potatovs Carrots

7.34%73.4mg

Calcium

6.55%65.5mg

73.4 mgvs65.5 mg

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

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39%0.35mg

Copper

9.92%0.089mg

0.35 mgvs0.089 mg

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

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Fluoride

0.16%6.35μg

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

NA μgvs6.35 μg

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

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13%1.05mg

Iron

7.44%0.6mg

1.05 mgvs0.6 mg

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

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10.4%43.7mg

Magnesium

5.67%24mg

43.7 mgvs24 mg

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

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57.4%1.3mg

Manganese

12.3%0.28mg

1.3 mgvs0.28 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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12.8%89.3mg

Phosphorus

9.92%69.5mg

89.3 mgvs69.5 mg

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

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21.3%724mg

Potassium

18.7%635mg

724 mgvs635 mg

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

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2.16%1.2μg

Selenium

0.36%0.2μg

1.2 μgvs0.2 μg

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

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0.79%12mg

Sodium

9.13%137mg

12 mgvs137 mg

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

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5.6%0.62mg

Zinc

4.33%0.48mg

0.62 mgvs0.48 mg

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

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4%149g

Water

4.74%175g

149 gvs175 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Frozen Sweet Potato vs Carrots:

Frozen Sweet Potato, Unprepared has 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Carrots.
While Raw Carrots contain 1.6 times more Vitamin A, 1.6 times more Vitamin B3 and 1.5 times more Vitamin B7 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 7 oz.
Both Frozen Sweet Potato, Unprepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Sweet Potato vs Carrots:

Frozen Sweet Potato, Unprepared has 3.9 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 1.3 times more Phosphorus, 6 times more Selenium and 1.3 times more Zinc than Raw Carrots.
While Raw Carrots contain 11.5 times more Sodium than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Raw Carrots have similar amounts of Calcium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Frozen Sweet Potato, Unprepared has 2.3 times more Energy, 2.3 times more Carbohydrate and 1.8 times more Protein than Raw Carrots.
While Raw Carrots contain 1.6 times more Fiber than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoCarrotsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 7 ounces Frozen Sweet PotatoVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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