Comparing Nutrients in 14 ounces Oven-heated Frozen Potato Puffs VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	26.3% 762kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.58g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	13.5% 9.76g	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	0% 0g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	19% 7.14g	38g per day for Men 19-50 years
Protein	15% 8.45g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	34% 0.44mg	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	23% 91μg	7.94% 31.8μg	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	17.6% 16mg	8.8% 7.94mg	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	6.88% 1.03mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	28.8% 2.3mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	77.7% 1.8mg	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	47.6% 333mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	20% 687mg	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	123% 1838mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	6.4% 237g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Potato Puffs vs Canned Carrots with Liquids and Salt:

• Oven-heated Frozen Potato Puffs have 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.8 times more Vitamin E and 2.6 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Oven-heated Frozen Potato Puffs as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen Potato Puffs vs Canned Carrots with Liquids and Salt:

• Oven-heated Frozen Potato Puffs have 1.9 times more Magnesium, 4.2 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Calcium, 1.3 times more Copper, 3.5 times more Manganese and 1.6 times more Water than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron and Zinc per 14 oz.
• Both Oven-heated Frozen Potato Puffs as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen Potato Puffs have 8.3 times more Energy, 64.6 times more Fat, 66.3 times more Saturated Fat, 25.8 times more Omega 3, 38.3 times more Omega 6, 5.1 times more Carbohydrate and 3.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 9.1 times more Sugars than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 14 oz.
• Both Oven-heated Frozen Potato Puffs as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.