Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	3.6% 104kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	42.3% 41g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	57.2% 9.73g	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	95% 124g	130g per day for Men 19-50 years
Sugars	15.4% 11g	1.7% 1.22g	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	0% 0g	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	% 0.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	24% 9.07g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Potato Puffs	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	42.2% 0.55mg	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	9.07% 36.3μg	26% 104μg	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	20% 18mg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	14% 141mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.71% 28.6μg	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	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	25% 0.58mg	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	13% 91mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	38.3% 1302mg	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	72.6% 1089mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.4% 422g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Oven-heated Frozen Potato Puffs per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Oven-heated Frozen Potato Puffs 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 Oven-heated Frozen Potato Puffs:

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, 2.8 times more Vitamin E and 2.6 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While 1 lb of Oven-heated Frozen Potato Puffs contains 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Oven-heated Frozen Potato Puffs 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 Oven-heated Frozen Potato Puffs:

• 1 pound of Canned Carrots with Liquids and Salt has 2.2 times more Calcium, 1.3 times more Copper, 3.5 times more Manganese and 1.6 times more Water than Oven-heated Frozen Potato Puffs.
• While 1 lb of Oven-heated Frozen Potato Puffs contains 1.9 times more Magnesium, 4.2 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oven-heated Frozen Potato Puffs contain similar levels of Iron and Zinc per one pound.
• 1 pound of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 9.1 times more Sugars than Oven-heated Frozen Potato Puffs.
• While 1 lb of Oven-heated Frozen Potato Puffs contains 8.3 times more Energy, 64.6 times more Fat, 66.3 times more Saturated Fat, 25.8 times more Omega 3, 38.3 times more Omega 6, 5.1 times more Carbohydrate and 3.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oven-heated Frozen Potato Puffs offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein