Comparing Nutrients in 14 ounces Canned Potatoes with Liquids VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	6.02% 175kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39.3g	41.6% 54g	130g per day for Men 19-50 years
Sugars	NA	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	14.6% 5.56g	24% 9.13g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	57.4% 0.75mg	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	4.96% 20μg	5.95% 24μg	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	33.5% 30mg	22.5% 20.2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	15.5% 155mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	25% 0.23mg	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	35.7% 2.86mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	16.7% 0.38mg	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	12.5% 87.3mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.42% 349g	9.04% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Potatoes with Liquids vs Regular Canned Potatoes:

• Canned Potatoes Solids and Liquids have 1.5 times more Vitamin B2 and 1.5 times more Vitamin C than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 2 times more Vitamin B1, 2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Canned Potatoes Solids and Liquids as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Potatoes with Liquids vs Regular Canned Potatoes:

• Canned Potatoes Solids and Liquids have 7.8 times more Calcium, 1.2 times more Copper and 1.4 times more Zinc than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 1.8 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Selenium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Magnesium, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Potatoes Solids with Salt contain 1.4 times more Energy, 1.9 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Fiber than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Protein per 14 oz.
• Both Canned Potatoes Solids and Liquids as well as Canned Potatoes Solids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.