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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
White Potatoes	10%	1%	89%

Macro Nutrients

	Canned Carrots with Liquids and Salt	White Potatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	23.8% 690kcal	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	121% 157g	130g per day for Men 19-50 years
Sugars	34% 24.6g	16% 11.5g	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	4.7% 3.4g	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	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	63% 24g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	White Potatoes	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	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	156% 2.03mg	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	45% 180μg	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	101% 91mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	White Potatoes	Recommended Dietary Allowance
Calcium	31% 310mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	129% 1.16mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	63% 1.45mg	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	88.6% 620mg	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	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 930g	22% 816g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS White Potatoes per 1 kg

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

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 73 times more Vitamin E and 6.1 times more Vitamin K than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.6 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 White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole White 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 White Potatoes:

• 1 kilogram of Canned Carrots with Liquids and Salt has 3.4 times more Calcium, 3.1 times more Manganese and 15 times more Sodium than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 2.3 times more Magnesium, 3.1 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 White Potatoes contain similar levels of Copper, Iron, Zinc and Water per one kilogram.
• 1 kilogram of White Potatoes lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.1 times more Sugars than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 3 times more Energy, 2.9 times more Carbohydrate, 1.3 times more Fiber and 2.9 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 Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.