Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Microwaved Potatoes Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Microwaved Potatoes Skin	13%	1%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Microwaved Potatoes Skin	Recommended Dietary Allowance
Energy	7.93% 230kcal	45.5% 1320kcal	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	228% 296g	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	145% 55g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Microwaved Potatoes 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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	119% 5.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	378% 4.9mg	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	42.5% 170μg	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	170% 153mg	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	Microwaved Potatoes Skin	Recommended Dietary Allowance
Calcium	31% 310mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	980% 8.8mg	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	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	426% 9.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	191% 6500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	25% 930g	17% 635g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Microwaved Potatoes Skin:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A than Microwaved Potatoes Skin no Salt.
• While Microwaved Potatoes Skin no Salt contain 3.7 times more Vitamin B1, 2.8 times more Vitamin B2, 5.3 times more Vitamin B3, 4.3 times more Vitamin B5, 4.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 7.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Microwaved Potatoes Skin:

• Canned Carrots Solids and Liquids with Salt have 15 times more Sodium and 1.5 times more Water than Microwaved Potatoes Skin no Salt.
• While Microwaved Potatoes Skin no Salt contain 1.5 times more Calcium, 8.6 times more Copper, 11.4 times more Iron, 4.1 times more Magnesium, 2.2 times more Manganese, 4.1 times more Phosphorus, 3.8 times more Potassium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved Potatoes Skin no Salt contain 5.7 times more Energy, 5.5 times more Carbohydrate, 3.1 times more Fiber and 7.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.