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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	7.93% 230kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	41.3% 53.7g	196% 255g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	52.6% 20g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen Potato Wedges	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	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 Liquids and Salt	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	31% 310mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	65% 5.2mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	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	28.6% 200mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	116% 3940mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	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 Liquids and Salt VS Frozen Potato Wedges per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and 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 Liquids and Salt vs Frozen Potato Wedges:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A than Frozen Potato Wedges.
• While 1 kg of Frozen Potato Wedges contains 5.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.7 times more Vitamin B3, 3.1 times more Vitamin B6 and 5.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Frozen Potato Wedges have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids 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 Liquids and Salt vs Frozen Potato Wedges:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.1 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 1.3 times more Iron, 2.1 times more Magnesium, 4.4 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Frozen Potato Wedges lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 8.2 times more Sugars than Frozen Potato Wedges.
• While 1 kg of Frozen Potato Wedges contains 5.6 times more Energy, 15.7 times more Fat, 4.7 times more Carbohydrate and 4.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Potato Wedges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Potato Wedges provide inadequate amounts of Omega 6 in one kilogram.