Comparing Nutrients in 1 pound Canned Carrots with Salt VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Canned Carrots with Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	67.4% 11.5g	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	124% 161g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	80.7% 58.5g	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	3.57% 2.6g	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	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 24.5g	g per day for Men 19-50 years
Fiber	18% 6.8g	68% 26g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	281% 2531μg	219% 1969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	36.3% 145μg	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	37.8% 34mg	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	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	89.2% 0.8mg	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	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	95% 2.2mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.4% 422g	6.37% 236g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Frozen French Fried Sweet Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Canned Carrots with Salt has 1.3 times more Vitamin A and 2.1 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 5.1 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 3.6 times more Vitamin B9, 2.8 times more Vitamin C and 2 times more Vitamin E than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Canned Carrots with Salt has 1.7 times more Sodium and 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 2.1 times more Calcium, 1.7 times more Copper, 3.3 times more Magnesium, 2.5 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Iron and Manganese per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 7.3 times more Energy, 46.9 times more Fat, 32.1 times more Saturated Fat, 29.5 times more Omega 3, 32 times more Omega 6, 6.4 times more Carbohydrate, 5.2 times more Sugars, 3.8 times more Fiber and 3.4 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