Comparing Nutrients in 1 kilogram Microwaved Potato Flesh with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh with Salt	8%	1%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Microwaved Potato Flesh with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	34.5% 1000kcal	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	179% 233g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	42% 16g	47.4% 18g	38g per day for Men 19-50 years
Protein	37.5% 21g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh with Salt	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	108% 1.3mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.97mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	30% 120μg	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	168% 151mg	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	NA	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5% 50mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	51.3% 4.1mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	156% 1090mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	162% 2430mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	20% 736g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh with Salt VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved Potato Flesh with Salt 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 Microwaved Potato Flesh with Salt vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Microwaved Potato Flesh with Salt has 6.8 times more Vitamin B1, 3.9 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 7.6 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains more Vitamin A than Microwaved Potato Flesh with Salt.
• 1 kilogram of Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A and Vitamin B2
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Microwaved Potato Flesh with Salt 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 Microwaved Potato Flesh with Salt vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Microwaved Potato Flesh with Salt has 2.3 times more Copper, 2.8 times more Magnesium, 5.5 times more Phosphorus and 2.4 times more Potassium than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 6.2 times more Calcium, 1.3 times more Iron, 2.6 times more Manganese and 1.3 times more Water than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Canned Carrots with Liquids and Salt contain similar levels of Sodium and Zinc per one kilogram.
• 1 kilogram of Microwaved Potato Flesh with Salt lack sufficient amounts of Calcium
• Both Microwaved Potato Flesh with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Potato Flesh with Salt has 4.3 times more Energy, 4.3 times more Carbohydrate and 3.6 times more Protein than Canned Carrots with Liquids and Salt.
• Both Microwaved Potato Flesh with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Microwaved Potato Flesh with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.