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

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Potato Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	56% 1619kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 377g	19.3% 25g	130g per day for Men 19-50 years
Sugars	22% 16g	15.5% 11.2g	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	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	70.4% 26.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	56% 31.3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.5mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.8% 4.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	10.2% 41μg	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	19% 17.2mg	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	7.56% 1.13mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	29.5% 295mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	52.4% 0.47mg	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	78.2% 6.26mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	88.7% 2.04mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 85.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	109% 762mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	11.4% 422g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Potato Flour has 12.7 times more Vitamin B1, 1.7 times more Vitamin B2, 6.4 times more Vitamin B3, 3.5 times more Vitamin B5, 6.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, 3 times more Vitamin E and more Vitamin K than Potato Flour.
• 1 pound of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Potato Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Potato Flour has 2.6 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 8.1 times more Magnesium, 7 times more Phosphorus, 5.6 times more Potassium, 2.8 times more Selenium and 2.1 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.4 times more Manganese, 4.4 times more Sodium and 14.3 times more Water than Potato Flour.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Flour has 14.3 times more Energy, 3.2 times more Omega 3, 15 times more Carbohydrate, 1.4 times more Sugars, 3.9 times more Fiber and 10.8 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Potato Flour as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in one pound.