Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Canned Carrots with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	8.62% 250kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	121% 20.6g	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	261% 340g	130g per day for Men 19-50 years
Sugars	34.2% 25g	16% 11.6g	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	6.2% 4.5g	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	% 6.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	95% 36g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	620% 5580μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	279% 3.63mg	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	30% 27mg	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	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	25% 250mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	119% 1.07mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	98% 2.25mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2420mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	25% 930g	13.7% 506g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Pan-fried Refrigerated Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 5.8 times more Vitamin B3, 5.4 times more Vitamin B5, 3.2 times more Vitamin B6, 2.3 times more Vitamin E and 2 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Canned Carrots with Salt has 2.5 times more Calcium, 2 times more Manganese, 3.1 times more Sodium and 1.8 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 4 times more Magnesium, 5.1 times more Phosphorus, 3.9 times more Potassium and 2.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 2.1 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 9.7 times more Energy, 54.2 times more Fat, 22.4 times more Saturated Fat, 71.5 times more Omega 3, 26.1 times more Omega 6, 6.1 times more Carbohydrate, 2.4 times more Fiber and 5.1 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein