Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Potato Skin	Recommended Dietary Allowance
Energy	7.93% 230kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	41.3% 53.7g	132% 172g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	87% 33g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Potato Skin	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	184% 2.4mg	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	25% 100μg	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	57.8% 52mg	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	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	31% 310mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	976% 8.78mg	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	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	582% 13.4mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	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	160% 2400mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	25% 930g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Boiled Potato Skin 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 Boiled Potato Skin:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.6 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 Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Potato Skin no Salt 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 Boiled Potato Skin:

• 1 kilogram of Canned Carrots with Liquids and Salt has 17.1 times more Sodium than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.5 times more Calcium, 8.5 times more Copper, 11.7 times more Iron, 3.3 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 2.4 times more Potassium and 1.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Potato Skin contain similar levels of Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Potato Skin no Salt contains 3.4 times more Energy, 3.2 times more Carbohydrate, 1.8 times more Fiber and 4.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 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 Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.