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

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Peeled Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	34% 24.6g	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	3.86% 2.8g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	30.5% 17g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	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	22.5% 90μg	20% 80μg	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	82.2% 74mg	22.2% 20mg	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	48.7% 7.3mg	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 Peeled Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	8% 80mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	114% 1.03mg	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	38.8% 3.1mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	57% 400mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	96% 3280mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21% 775g	25% 930g	3700g per day for Men 19-50 years

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

• Boiled Peeled Potatoes no Salt have 5.2 times more Vitamin B1, 3.1 times more Vitamin B3, 3.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.4 times more Vitamin B2, 73 times more Vitamin E and 4.5 times more Vitamin K than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled Peeled Potatoes no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Peeled Potatoes vs Canned Carrots with Liquids and Salt:

• Boiled Peeled Potatoes no Salt have 1.6 times more Copper, 2.2 times more Magnesium, 2 times more Phosphorus and 1.9 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.9 times more Calcium, 1.7 times more Iron, 3.2 times more Manganese and 48 times more Sodium than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Zinc and Water per 1 kg.
• Both Boiled Peeled Potatoes no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Peeled Potatoes no Salt have 3.7 times more Energy, 3.7 times more Carbohydrate and 2.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Sugars than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 1 kg.
• Both Boiled Peeled Potatoes no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.