Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	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	NA	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	147% 192g	130g per day for Men 19-50 years
Sugars	34% 24.6g	12.6% 9.1g	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	4.97% 3.6g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	681% 6130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	198% 2.57mg	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	54.4% 49mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	31% 310mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	69% 0.62mg	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	60% 4.8mg	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	61% 1.4mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	34.5% 3.8mg	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 Refrigerated Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Refrigerated Hash Brown Potatoes 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 Refrigerated Hash Brown Potatoes:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.2 times more Vitamin B2, 10.4 times more Vitamin E and 24.5 times more Vitamin K than Refrigerated Hash Brown Potatoes.
• While 1 kg of Unprepared Refrigerated Hash Brown Potatoes contains 1.4 times more Vitamin B1, 4.2 times more Vitamin B3, 4 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.5 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 Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Unprepared Refrigerated Hash Brown Potatoes 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 Refrigerated Hash Brown Potatoes:

• 1 kilogram of Canned Carrots with Liquids and Salt has 5.2 times more Calcium, 1.7 times more Copper, 3.2 times more Manganese and 5.7 times more Sodium than Refrigerated Hash Brown Potatoes.
• While 1 kg of Unprepared Refrigerated Hash Brown Potatoes contains 2.1 times more Magnesium, 3.5 times more Phosphorus, 2.5 times more Potassium, 7.3 times more Selenium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Refrigerated Hash Brown Potatoes contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 1 kilogram of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.7 times more Sugars than Refrigerated Hash Brown Potatoes.
• While 1 kg of Unprepared Refrigerated Hash Brown Potatoes contains 3.7 times more Energy, 3.6 times more Carbohydrate and 3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Refrigerated Hash Brown Potatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein