Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Canned Carrots with Salt	Microwaved Potatoes	Recommended Dietary Allowance
Energy	3.42% 99kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	74% 96g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	NA	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	24% 9.13g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Microwaved Potatoes	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	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	12% 47.6μg	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	66.6% 60mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	147% 1.33mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	50.4% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.97% 369g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Microwaved Potatoes:

• Drained Canned Carrots with Salt have more Vitamin A than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 6.7 times more Vitamin B1, 3.1 times more Vitamin B3, 3.4 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.6 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Whole Microwaved Potatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Drained Canned Carrots with Salt as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Microwaved Potatoes:

• Drained Canned Carrots with Salt have 2.3 times more Calcium, 1.5 times more Manganese, 30.3 times more Sodium and 1.3 times more Water than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 3.2 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 4.4 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Whole Microwaved Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole Microwaved Potatoes contain 4.2 times more Energy, 4.4 times more Carbohydrate, 1.5 times more Fiber and 3.8 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.