Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Potato Flour	8%	1%	91%

Macro Nutrients

	Canned Carrots with Salt	Potato Flour	Recommended Dietary Allowance
Energy	3.42% 99kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	254% 330g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	19.3% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Potato Flour	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	75.4% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	235% 3.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13% 3.87μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	16.8% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Potato Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	87% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.8% 2.54mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	54% 1.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	167% 75μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	117% 3973mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Potato Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Potato Flour:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, 3 times more Vitamin E and more Vitamin K than Potato Flour.
• While 14 oz of Potato Flour contain 12.7 times more Vitamin B1, 1.7 times more Vitamin B2, 6.4 times more Vitamin B3, 3.5 times more Vitamin B5, 6.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.4 times more Vitamin C than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Potato Flour:

• 14 ounces of Canned Carrots with Salt have 1.4 times more Manganese, 4.4 times more Sodium and 14.3 times more Water than Potato Flour.
• While 14 oz of Potato Flour contain 2.6 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 8.1 times more Magnesium, 7 times more Phosphorus, 5.6 times more Potassium, 2.8 times more Selenium and 2.1 times more Zinc than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Potato Flour contain 14.3 times more Energy, 3.2 times more Omega 3, 15 times more Carbohydrate, 1.4 times more Sugars, 3.9 times more Fiber and 10.8 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Potato Flour provide inadequate amounts of Omega 6 in 14 ounces.