Comparing Nutrients in 14 ounces Dry Mashed Potatoes Flakes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Carrots	Recommended Dietary Allowance
Energy	48.4% 1405kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	29.2% 38g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	26% 19g	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	5.36% 3.9g	3% 2.2g	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	% 3.53g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 14.2g	g per day for Men 19-50 years
Fiber	69% 26g	29.2% 11g	38g per day for Men 19-50 years
Protein	59% 33g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	327% 3.92mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45.6% 183μg	19% 75.4μg	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	357% 321mg	26% 23.4mg	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	0.79% 0.12mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.8% 34.5μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Carrots	Recommended Dietary Allowance
Calcium	10.7% 107mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	60% 4.8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	24.7% 0.57mg	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	88.5% 619mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	128% 4358mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.71% 26g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Mashed Potatoes Flakes vs Carrots:

• Dehydrated Mashed Potatoes Flakes have 15 times more Vitamin B1, 1.9 times more Vitamin B2, 6.4 times more Vitamin B3, 7.6 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 13.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 22 times more Vitamin E and 1.5 times more Vitamin K than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Mashed Potatoes Flakes vs Carrots:

• Dehydrated Mashed Potatoes Flakes have 3.6 times more Copper, 4 times more Iron, 5.5 times more Magnesium, 4.5 times more Phosphorus, 3.4 times more Potassium, 134 times more Selenium and 2.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 13.4 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Raw Carrots have similar amounts of Calcium, Manganese and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dehydrated Mashed Potatoes Flakes have 8.6 times more Energy, 13.5 times more Omega 3, 8.5 times more Carbohydrate, 1.8 times more Fructose, 2.4 times more Fiber and 9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Sugars than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.