Comparing Nutrients in 1 kilogram Canned Potatoes with Liquids VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	15% 440kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	105% 136g	130g per day for Men 19-50 years
Sugars	NA	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	37% 14g	60.5% 23g	38g per day for Men 19-50 years
Protein	21.4% 12g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	145% 1.88mg	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	12.5% 50μg	15% 60μg	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	84.4% 76mg	56.7% 51mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	39% 390mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	63.3% 0.57mg	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	90% 7.2mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	42% 0.97mg	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	31.4% 220mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	145% 2170mg	146% 2190mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.7% 878g	22.8% 843g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Potatoes with Liquids vs Regular Canned Potatoes:

• Canned Potatoes Solids and Liquids have 1.5 times more Vitamin B2 and 1.5 times more Vitamin C than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 2 times more Vitamin B1, 2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Canned Potatoes Solids and Liquids as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Potatoes with Liquids vs Regular Canned Potatoes:

• Canned Potatoes Solids and Liquids have 7.8 times more Calcium, 1.2 times more Copper and 1.4 times more Zinc than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 1.8 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Selenium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Magnesium, Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Potatoes Solids with Salt contain 1.4 times more Energy, 1.9 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Fiber than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Protein per 1 kg.
• Both Canned Potatoes Solids and Liquids as well as Canned Potatoes Solids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.