Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Canned Carrots with Salt	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	8.62% 250kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	10.6% 1.8g	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	658% 855g	130g per day for Men 19-50 years
Sugars	34.2% 25g	48% 34.7g	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	14% 10g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	39.5% 15g	187% 71g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	620% 5580μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	662% 8.6mg	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	100% 400μg	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	411% 370mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	25% 250mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	113% 1.02mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	487% 11.2mg	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	350% 2450mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	25% 930g	0.98% 36.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dry Mashed Potato Granules per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Dry Mashed Potato Granules:

• 1 kilogram of Canned Carrots with Salt has 558 times more Vitamin A and 2.7 times more Vitamin E than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 25.2 times more Vitamin B1, 8.4 times more Vitamin B2, 8.6 times more Vitamin B3, 2.6 times more Vitamin B5, 7.7 times more Vitamin B6, 4.4 times more Vitamin B9 and 13.7 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry Mashed Potato Granules provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Dry Mashed Potato Granules have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Dry Mashed Potato Granules:

• 1 kilogram of Canned Carrots with Salt has 3.6 times more Sodium and 25.6 times more Water than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 1.6 times more Calcium, 1.7 times more Iron, 12.3 times more Magnesium, 2.5 times more Manganese, 10.2 times more Phosphorus, 3.9 times more Potassium, 67.8 times more Selenium and 3.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry Mashed Potato Granules contain similar levels of Copper per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Granules of Dehydrated Mashed Potatoes contains 14.9 times more Energy, 5.2 times more Omega 3, 15.4 times more Carbohydrate, 1.4 times more Sugars, 4.7 times more Fiber and 12.8 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 Granules of Dehydrated Mashed Potatoes provide inadequate amounts of Omega 6 in one kilogram.