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Compare Nutrients in 100 grams Boiled Sweet Potato no SkinVS Carrots

Macros Ratio

ProteinsFatsCarbs

Boiled Sweet Potato no Skin
7%
2%
91%
Carrots
9%
5%
86%

Vitamins

100gRDA for Men 19-30 years
Boiled Sweet Potato no SkinCarrots
Vitamin A
87%
93%
787 μg835 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4.67%
5.5%
0.056 mg0.066 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.6%
4.46%
0.047 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.36%
6.14%
0.538 mg0.983 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
12.7%
10.6%
0.165 mg0.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
14%
6.56%
12.8 mg5.9 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
6.27%
4.4%
0.94 mg0.66 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.75%
11%
2.1 μg13.2 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
1.5%
4.75%
6 μg19 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Boiled Sweet Potato no SkinCarrots
Calcium
2.7%
3.3%
27 mg33 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
10%
5%
0.094 mg0.045 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
80%
NA mg3.2 mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
9%
3.75%
0.72 mg0.3 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
4.5%
3%
18 mg12 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11.6%
6.2%
0.266 mg0.143 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
4.57%
5%
32 mg35 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
4.9%
6.8%
230 mg320 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
0.36%
0.18%
0.2 μg0.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.8%
4.6%
27 mg69 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1.8%
2.2%
0.2 mg0.24 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Boiled Sweet Potato no Skin vs Carrots:
Boiled Sweet Potato without Skin has 2.2 times more Vitamin C and 1.4 times more Vitamin E than Raw Carrots. While Raw Carrots contain 1.8 times more Vitamin B3, 6.3 times more Vitamin K and 3.2 times more Folate than Boiled Sweet Potato without Skin. Both Boiled Sweet Potato without Skin and Raw Carrots have similar amounts of Vitamin A, Thiamine, Vitamin B2 and Vitamin B6 per 100g.

Comparing minerals per 100 grams for Boiled Sweet Potato no Skin vs Carrots:
Boiled Sweet Potato without Skin has 2.1 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium and 1.9 times more Manganese than Raw Carrots. While Raw Carrots contain 1.4 times more Potassium and 2.6 times more Sodium than Boiled Sweet Potato without Skin. Both Boiled Sweet Potato without Skin and Raw Carrots have similar amounts of Calcium, Phosphorus and Zinc per 100g.Both Boiled Sweet Potato without Skin as well as Raw Carrots have insufficient amounts of Selenium in 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Boiled Sweet Potato no SkinCarrots
Fat
0.14%
0.25%
0.14 g0.24 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.45%
1.66%
1.37 g0.93 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
13.6%
7.37%
17.72 g9.58 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
2.62%
1.4%
76 kcal41 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
7.9%
6.54%
5.74 g4.74 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.58%
7.37%
2.5 g2.8 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.1%
0.1%
0.031 g0.032 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0%
0.13%
0 g0.002 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.36%
0.59%
0.061 g0.1 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.17%
2.4%
80.13 g88.29 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Boiled Sweet Potato without Skin has 1.5 times more Protein, 1.8 times more Carbohydrate, 1.9 times more Energy and 1.2 times more Sugars than Raw Carrots. Both Boiled Sweet Potato without Skin and Raw Carrots have similar amounts of Fiber and Water per 100g.Both Boiled Sweet Potato without Skin as well as Raw Carrots have insufficient amounts of Fat and Omega 6 in 100g.