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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Potato Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	12.6% 0.63mg	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	9.07% 36.3μg	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	10% 9.07mg	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% 3.3mg	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 Liquids and Salt	Recommended Dietary Allowance
Calcium	29.5% 295mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	52% 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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	9.7% 41mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	23% 785mg	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	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	11.4% 422g	3700g per day for Men 19-50 years

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

• Potato Flour has 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.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.9 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Potato Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Potato Flour has 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.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Manganese, 4.4 times more Sodium and 14.3 times more Water than Potato Flour.

Comparison of macro-nutrients per 1 pound:

• Potato Flour has 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.
• Both Potato Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.