Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
White Potatoes	10%	1%	89%

Macro Nutrients

	Canned Carrots with Salt	White Potatoes	Recommended Dietary Allowance
Energy	8.62% 250kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.9% 0.32g	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	121% 157g	130g per day for Men 19-50 years
Sugars	34.2% 25g	16% 11.5g	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	4.7% 3.4g	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	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	39.5% 15g	63% 24g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	White Potatoes	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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	156% 2.03mg	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	45% 180μg	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	101% 91mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	White Potatoes	Recommended Dietary Allowance
Calcium	25% 250mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	129% 1.16mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	63% 1.45mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 930g	22% 816g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS White Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of White 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 White Potatoes:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 74 times more Vitamin E and 6.1 times more Vitamin K than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 3.9 times more Vitamin B1, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9 and 3.4 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Potatoes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs White Potatoes:

• 1 kilogram of Canned Carrots with Salt has 2.8 times more Calcium, 1.2 times more Iron, 3.1 times more Manganese and 15.1 times more Sodium than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 2.6 times more Magnesium, 2.6 times more Phosphorus and 2.3 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Potatoes contain similar levels of Copper, Zinc and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of White Potatoes lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 2.2 times more Sugars than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 2.8 times more Energy, 2.8 times more Carbohydrate, 1.6 times more Fiber and 2.6 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 Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.