Comparing Nutrients in 1 kilogram Dry Mashed Potatoes Flakes VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	122% 3540kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	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	624% 812g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	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	13.5% 9.8g	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	% 8.9g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	174% 66g	47.4% 18g	38g per day for Men 19-50 years
Protein	149% 83.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	823% 9.9mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.6mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	575% 7.5mg	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	115% 460μg	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	900% 810mg	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	2% 0.3mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.5% 87μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	27% 270mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	151% 12mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	157% 660mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	223% 1560mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	323% 10980mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Mashed Potatoes Flakes versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Mashed Potatoes Flakes vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Dry Mashed Potatoes Flakes has 52 times more Vitamin B1, 4.1 times more Vitamin B2, 14.9 times more Vitamin B3, 15 times more Vitamin B5, 6.7 times more Vitamin B6, 5.8 times more Vitamin B9 and 40.5 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 613 times more Vitamin A and 24.3 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Dehydrated Mashed Potatoes Flakes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Mashed Potatoes Flakes vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Dry Mashed Potatoes Flakes has 1.6 times more Copper, 2.3 times more Iron, 7.3 times more Magnesium, 7.8 times more Phosphorus, 6.3 times more Potassium, 33.5 times more Selenium and 2.4 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 2.8 times more Manganese, 3.1 times more Sodium and 14.1 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Canned Carrots with Liquids and Salt contain similar levels of Calcium per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Mashed Potatoes Flakes has 15.4 times more Energy, 15.1 times more Carbohydrate, 1.4 times more Sugars, 3.7 times more Fiber and 14.4 times more Protein than Canned Carrots with Liquids and Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Dehydrated Mashed Potatoes Flakes as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.