Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Potato Flour

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Potato Flour	Recommended Dietary Allowance
Energy	3.6% 104kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	290% 377g	130g per day for Men 19-50 years
Sugars	15.4% 11g	22% 16g	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	21.5% 8.16g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Potato Flour	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.8% 4.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	28.3% 113μg	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	10% 9.07mg	19% 17.2mg	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% 3.3mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Potato Flour	Recommended Dietary Allowance
Calcium	14% 141mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	99% 0.89mg	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	29.5% 2.36mg	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	61.7% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	191% 85.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Potato Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Potato Flour:

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, 2.9 times more Vitamin E and more Vitamin K than Potato Flour.
• While 1 lb of Potato Flour contains 12 times more Vitamin B1, 1.9 times more Vitamin B2, 8.3 times more Vitamin B3, 3.4 times more Vitamin B5, 6.9 times more Vitamin B6, 3.1 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Potato Flour:

• 1 pound of Canned Carrots with Liquids and Salt has 1.4 times more Manganese, 4.4 times more Sodium and 14.3 times more Water than Potato Flour.
• While 1 lb of Potato Flour contains 2.1 times more Calcium, 1.9 times more Copper, 2.7 times more Iron, 7.2 times more Magnesium, 8.4 times more Phosphorus, 5.8 times more Potassium, 2.8 times more Selenium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Potato Flour contains 15.5 times more Energy, 4.4 times more Omega 3, 15.5 times more Carbohydrate, 1.4 times more Sugars, 3.3 times more Fiber and 11.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Potato Flour provide inadequate amounts of Omega 6 in one pound.