Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Frozen Potato Wedges

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Canned Carrots with Salt	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	8.62% 250kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	6% 1.02g	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	196% 255g	130g per day for Men 19-50 years
Sugars	34.2% 25g	4.14% 3g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen Potato Wedges	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	269% 3.5mg	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	22.5% 90μg	NA	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	124% 112mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	25% 250mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	NA	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	NA	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	34.3% 240mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	116% 3940mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2420mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	25% 930g	18.5% 683g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Carrots with Salt has more Vitamin A than Frozen Potato Wedges.
• While 1 kg of Frozen Potato Wedges contains 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.1 times more Vitamin B6 and 4.1 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 Frozen Potato Wedges have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Frozen Potato Wedges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 1.7 times more Calcium, 4.9 times more Sodium and 1.4 times more Water than Frozen Potato Wedges.
• While 1 kg of Frozen Potato Wedges contains 2.4 times more Magnesium, 3.6 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Potato Wedges contain similar levels of Iron per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of Frozen Potato Wedges lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 8.3 times more Sugars than Frozen Potato Wedges.
• While 1 kg of Frozen Potato Wedges contains 5.2 times more Energy, 11.6 times more Fat, 4.6 times more Carbohydrate, 1.3 times more Fiber and 4.2 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Frozen Potato Wedges provide inadequate amounts of Omega 6 in one kilogram.