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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.9% 113kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	55% 9.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	119% 154g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	7.26% 5.26g	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	2.8% 2.04g	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	% 2.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	43% 16.3g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	281% 2531μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	127% 1.65mg	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	10.2% 41μg	NA	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	13.6% 12.2mg	13.6% 12.2mg	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	22.4% 3.36mg	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	54% 0.49mg	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	36.3% 2.9mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	44.4% 1.02mg	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	15.6% 109mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	73% 1098mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.4% 422g	6.2% 229g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 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 Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin C per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Pan-fried Refrigerated Hash Brown Potatoes:

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has 2.1 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 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 Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein