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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Potato Skin	Recommended Dietary Allowance
Energy	7.93% 230kcal	20% 580kcal	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	96% 124g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	60.4% 3.02mg	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	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	127% 114mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	31% 310mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	121% 4130mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 930g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS 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 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 Potato Skin:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 5.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 24 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 4.1 times more Copper, 6.2 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus and 2.4 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Potato Skin contain similar levels of Calcium, Zinc and Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 2.5 times more Energy, 2.3 times more Carbohydrate, 1.4 times more Fiber and 4.4 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 Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.