Comparing Nutrients in 1 kilogram 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	8.62% 250kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	639% 831g	130g per day for Men 19-50 years
Sugars	34.2% 25g	48.6% 35.2g	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	39.5% 15g	155% 59g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Potato Flour	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	62.5% 250μg	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	30% 27mg	42.2% 38mg	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	49.3% 7.4mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Potato Flour	Recommended Dietary Allowance
Calcium	25% 250mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	219% 1.97mg	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	80% 6.4mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	136% 3.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	420% 189μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	294% 10010mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25% 930g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Potato Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Potato Flour:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 3 times more Vitamin E and more Vitamin K than Potato Flour.
• While 1 kg of Potato Flour contains 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.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Potato Flour:

• 1 kilogram of Canned Carrots with Salt has 1.4 times more Manganese, 4.4 times more Sodium and 14.3 times more Water than Potato Flour.
• While 1 kg of Potato Flour contains 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.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Potato Flour contains 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.
• 1 kilogram 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 one kilogram.