Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	7.93% 230kcal	66.2% 1920kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	93% 91g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	51.8% 16.6g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	210% 273g	130g per day for Men 19-50 years
Sugars	34% 24.6g	3.72% 2.7g	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	0% 0g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	52.6% 20g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	93% 1.2mg	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	20% 80μg	57.5% 230μg	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	22.2% 20mg	44.4% 40mg	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	48.7% 7.3mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	31% 310mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.58% 63μg	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	65% 5.2mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	55.2% 1.27mg	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	28.6% 200mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	309% 4630mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25% 930g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Oven-heated Frozen Potato Puffs per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Oven-heated Frozen Potato Puffs:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 2.8 times more Vitamin E and 2.6 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While 1 kg of Oven-heated Frozen Potato Puffs contains 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Oven-heated Frozen Potato Puffs:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.2 times more Calcium, 1.3 times more Copper, 3.5 times more Manganese and 1.6 times more Water than Oven-heated Frozen Potato Puffs.
• While 1 kg of Oven-heated Frozen Potato Puffs contains 1.9 times more Magnesium, 4.2 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oven-heated Frozen Potato Puffs contain similar levels of Iron and Zinc per one kilogram.
• 1 kilogram of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 9.1 times more Sugars than Oven-heated Frozen Potato Puffs.
• While 1 kg of Oven-heated Frozen Potato Puffs contains 8.3 times more Energy, 64.6 times more Fat, 66.3 times more Saturated Fat, 25.8 times more Omega 3, 38.3 times more Omega 6, 5.1 times more Carbohydrate and 3.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oven-heated Frozen Potato Puffs offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein