Comparing Nutrients in 1 pound Regular Canned Potatoes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Regular Canned Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	9.4% 272kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	47.5% 61.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	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	27.5% 10.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	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	25.7% 0.31mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	39% 0.51mg	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	6.8% 27.2μg	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	25.7% 23mg	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	NA	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	71.4% 5.7mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	88.7% 2.04mg	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	18% 127mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	66.2% 993mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Regular Canned Potatoes VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Regular Canned Potatoes 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 Regular Canned Potatoes vs Canned Carrots with Salt:

• 1 pound of Regular Canned Potatoes has 3.8 times more Vitamin B1, 1.7 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin C than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, 2.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Canned Potatoes Solids with Salt.
• 1 pound of Regular Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Canned Potatoes Solids with Salt 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 Regular Canned Potatoes vs Canned Carrots with Salt:

• 1 pound of Regular Canned Potatoes has 2 times more Iron, 1.8 times more Magnesium and 1.3 times more Potassium than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 5 times more Calcium, 1.8 times more Copper and 4.6 times more Manganese than Canned Potatoes Solids with Salt.
• Both Regular Canned Potatoes and Canned Carrots with Salt contain similar levels of Phosphorus, Sodium, Zinc and Water per one pound.
• 1 pound of Regular Canned Potatoes lack sufficient amounts of Calcium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Canned Potatoes Solids with Salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Regular Canned Potatoes has 2.4 times more Energy, 2.5 times more Carbohydrate, 1.5 times more Fiber and 2.2 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Canned Potatoes Solids with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.