Comparing Nutrients in 1 kilogram Pan-fried Refrigerated Hash Brown Potatoes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	83.4% 2420kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	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	261% 340g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	6.2% 4.5g	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	% 6.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	95% 36g	39.5% 15g	38g per day for Men 19-50 years
Protein	58% 32.4g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	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	NA	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	30% 27mg	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	112% 17mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	116% 1.04mg	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	93% 7.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	174% 1220mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	13.7% 506g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Pan-fried Refrigerated Hash Brown Potatoes 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 Pan-fried Refrigerated Hash Brown Potatoes vs Canned Carrots with Salt:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 5.8 times more Vitamin B3, 5.4 times more Vitamin B5, 3.2 times more Vitamin B6, 2.3 times more Vitamin E and 2 times more Vitamin K than Canned Carrots with Salt.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Canned Carrots with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil 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 Pan-fried Refrigerated Hash Brown Potatoes vs Canned Carrots with Salt:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 4 times more Magnesium, 5.1 times more Phosphorus, 3.9 times more Potassium and 2.4 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.5 times more Calcium, 2 times more Manganese, 3.1 times more Sodium and 1.8 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Canned Carrots with Salt contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 9.7 times more Energy, 54.2 times more Fat, 22.4 times more Saturated Fat, 71.5 times more Omega 3, 26.1 times more Omega 6, 6.1 times more Carbohydrate, 2.4 times more Fiber and 5.1 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.1 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein