Comparing Nutrients in 1 pound Canned Carrots with Salt VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Canned Carrots with Salt	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	3.9% 113kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.5% 0.42g	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	283% 368g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	21% 15.2g	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	6.13% 4.45g	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	% 4.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	18% 6.8g	78.8% 30g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	67.6% 38g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	373% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	178% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	189% 9.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	261% 3.4mg	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	52% 209μg	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	408% 367mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	11.3% 113mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	81% 0.73mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	71.3% 299mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	31.8% 0.73mg	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	101% 708mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	146% 4980mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	111% 60.8μg	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	29% 3.18mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dry Mashed Potatoes Flakes per 1 lb

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

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

• 1 pound of Canned Carrots with Salt has 558 times more Vitamin A and 24.7 times more Vitamin E than Dry Mashed Potatoes Flakes.
• While 1 lb of Dehydrated Mashed Potatoes Flakes contains 54.9 times more Vitamin B1, 3.7 times more Vitamin B2, 11.3 times more Vitamin B3, 15.4 times more Vitamin B5, 6.7 times more Vitamin B6, 5.1 times more Vitamin B9 and 30 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry Mashed Potatoes Flakes provide similar amounts of Vitamin K per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Dry Mashed Potatoes Flakes:

• 1 pound of Canned Carrots with Salt has 2.8 times more Manganese, 3.1 times more Sodium and 14.1 times more Water than Dry Mashed Potatoes Flakes.
• While 1 lb of Dehydrated Mashed Potatoes Flakes contains 1.5 times more Copper, 1.9 times more Iron, 8.3 times more Magnesium, 6.5 times more Phosphorus, 6.1 times more Potassium, 33.5 times more Selenium and 2.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry Mashed Potatoes Flakes contain similar levels of Calcium per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dehydrated Mashed Potatoes Flakes contains 14.2 times more Energy, 14.7 times more Carbohydrate, 1.4 times more Sugars, 4.4 times more Fiber and 13 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in one pound.