Comparing Nutrients in 100 grams CarrotsVS Canned Mashed Sweet Potato

Macros Ratio

Protein Fat Carbs

Carrots

87%

Canned Mashed Sweet Potato

90%

100 g ▼

Macro Nutrients

Carrotsvs Canned Mashed Sweet Potato

1.4%41kcal

Energy

3.5%101kcal

41 kcalvs101 kcal

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

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0.25%0.24g

Fat

0.21%0.2g

0.24 gvs0.2 g

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

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0.1%0.032g

Saturated Fat

0.13%0.041g

0.032 gvs0.041 g

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

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0.13%0.002g

Omega 3

0.81%0.013g

0.002 gvs0.013 g

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

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0.59%0.1g

Omega 6

0.42%0.071g

0.1 gvs0.071 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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7.37%9.6g

Carbohydrate

18%23g

9.6 gvs23 g

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

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6.54%4.74g

Sugars

7.5%5.45g

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

4.74 gvs5.45 g

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

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0.76%0.55g

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]

0.55 gvsNA g

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

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%0.59g

Glucose

0.59 gvsNA g

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

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%3.6g

Sucrose

3.6 gvsNA g

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

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7.37%2.8g

Fiber

4.47%1.7g

2.8 gvs1.7 g

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

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1.66%0.93g

Protein

3.54%1.98g

0.93 gvs1.98 g

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

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Vitamins

Carrotsvs Canned Mashed Sweet Potato

93%835μg

Vitamin A

48.3%435μg

RAE, retinol activity equivalents

835 μgvs435 μg

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

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5.5%0.066mg

Vitamin B1

2.25%0.027mg

Thiamine

0.066 mgvs0.027 mg

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

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4.46%0.058mg

Vitamin B2

6.92%0.09mg

Riboflavin

0.058 mgvs0.09 mg

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

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6.14%0.98mg

Vitamin B3

5.97%0.96mg

Niacin, nicotinic acid, niacinamide

0.98 mgvs0.96 mg

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

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5.46%0.27mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.27 mgvs0.51 mg

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

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10.6%0.14mg

Vitamin B6

18%0.24mg

Pyridoxine

0.14 mgvs0.24 mg

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

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7.4%2.22μg

Vitamin B7

6.57%1.97μg

Biotin

2.22 μgvs1.97 μg

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

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4.75%19μg

Vitamin B9

2.75%11μg

Folates and Folic Acid

19 μgvs11 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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6.56%5.9mg

Vitamin C

5.78%5.2mg

Ascorbic acid

5.9 mgvs5.2 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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4.4%0.66mg

Vitamin E

7.27%1.1mg

Tocopherols and Tocotrienols

0.66 mgvs1.1 mg

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

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11%13μg

Vitamin K

2%2.4μg

Phytomenadione or phylloquinone

13 μgvs2.4 μg

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

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Minerals

Carrotsvs Canned Mashed Sweet Potato

3.3%33mg

Calcium

3%30mg

33 mgvs30 mg

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

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5%0.045mg

Copper

31%0.28mg

0.045 mgvs0.28 mg

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

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0.08%3.2μg

Fluoride

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

3.2 μgvsNA μg

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

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3.75%0.3mg

Iron

16.6%1.33mg

0.3 mgvs1.33 mg

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

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2.86%12mg

Magnesium

5.7%24mg

12 mgvs24 mg

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

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6.2%0.14mg

Manganese

43%0.99mg

0.14 mgvs0.99 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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5%35mg

Phosphorus

7.43%52mg

35 mgvs52 mg

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

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9.4%320mg

Potassium

6.18%210mg

320 mgvs210 mg

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

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0.18%0.1μg

Selenium

1.45%0.8μg

0.1 μgvs0.8 μg

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

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4.6%69mg

Sodium

5%75mg

69 mgvs75 mg

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

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2.2%0.24mg

Zinc

1.9%0.21mg

0.24 mgvs0.21 mg

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

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2.4%88.3g

Water

2%74g

88.3 gvs74 g

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

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Lets compare vitamin content per 100 grams of Carrots vs Canned Mashed Sweet Potato:

Raw Carrots have 1.9 times more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B9 and 5.5 times more Vitamin K than Canned Mashed Sweet Potato.
While Canned Mashed Sweet Potato contains 1.6 times more Vitamin B2, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin E than Raw Carrots.
Both Raw Carrots and Canned Mashed Sweet Potato have similar amounts of Vitamin B3, Vitamin B7 and Vitamin C per 100 g.
Both Raw Carrots as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Canned Mashed Sweet Potato:

Raw Carrots have 1.5 times more Potassium than Canned Mashed Sweet Potato.
While Canned Mashed Sweet Potato contains 6.2 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 6.9 times more Manganese, 1.5 times more Phosphorus and 8 times more Selenium than Raw Carrots.
Both Raw Carrots and Canned Mashed Sweet Potato have similar amounts of Calcium, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Carrots have 1.6 times more Fiber than Canned Mashed Sweet Potato.
While Canned Mashed Sweet Potato contains 2.5 times more Energy, 2.4 times more Carbohydrate and 2.1 times more Protein than Raw Carrots.
Both Raw Carrots and Canned Mashed Sweet Potato have similar amounts of Sugars per 100 g.
Both Raw Carrots as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

CarrotsVS Boiled CarrotsCanned Mashed Sweet PotatoVS Boiled CarrotsCarrotsVS Frozen Sweet PotatoCanned Mashed Sweet PotatoVS Frozen Sweet Potato

Compare Foods

Comparing Nutrients in 100 grams CarrotsVS Canned Mashed Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: