Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	30% 870kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	34.2% 25g	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	4% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	39.5% 15g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	86% 1.12mg	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	25% 100μg	22.5% 90μg	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	144% 130mg	30% 27mg	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	0.67% 0.1mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	196% 4.5mg	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	63% 440mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	21% 770g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Canned Carrots with Salt:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 5.9 times more Vitamin B1, 2.6 times more Vitamin B3, 3.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.8 times more Vitamin C than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A, 1.5 times more Vitamin B2, 74 times more Vitamin E and 4.5 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Carrots with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Canned Carrots with Salt:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.8 times more Copper, 2.8 times more Magnesium, 1.8 times more Phosphorus and 2.1 times more Potassium than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 5 times more Calcium, 2.1 times more Iron, 3.3 times more Manganese and 60.5 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Carrots with Salt contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 3.5 times more Energy, 3.6 times more Carbohydrate and 2.9 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.7 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Carrots with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.