Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	149% 25.3g	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	274% 356g	130g per day for Men 19-50 years
Sugars	34% 24.6g	178% 129g	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	7.86% 5.7g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 54g	g per day for Men 19-50 years
Fiber	47.4% 18g	150% 57g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	681% 6130μg	482% 4340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	80% 320μg	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	83.3% 75mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	197% 1.77mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	209% 4.8mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	120% 4090mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	97% 1460mg	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	14% 520g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Frozen French Fried Sweet Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Frozen French Fried Sweet Potatoes with Salt 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 Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.4 times more Vitamin A and 2.1 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 4.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5, 1.6 times more Vitamin B6, 4 times more Vitamin B9, 3.8 times more Vitamin C and 2 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen French Fried Sweet Potatoes with 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 Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.6 times more Sodium and 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 1.7 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 3 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Manganese per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 7.9 times more Energy, 63.7 times more Fat, 46.3 times more Saturated Fat, 40.6 times more Omega 3, 45.1 times more Omega 6, 6.6 times more Carbohydrate, 5.2 times more Sugars, 3.2 times more Fiber and 3.7 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, Omega 3, Omega 6 and Protein