Comparing Nutrients in 1 pound Canned Potatoes VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Canned Potatoes	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	9.4% 272kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.9% 0.32g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	15% 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	28.6% 11g	37% 14g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	294% 2644μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	28% 0.36mg	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	20.4% 81.6μg	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	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	1.5% 0.23mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	9.53% 95mg	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	4.2% 168μg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	NA	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Potatoes vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• Canned Potatoes Solids no Salt have 2.3 times more Vitamin B1, 1.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain more Vitamin A, 4 times more Vitamin B2, 3 times more Vitamin B9, 5.8 times more Vitamin E and 12.1 times more Vitamin K than Canned Potatoes Solids no Salt.
• Both Canned Potatoes Solids no Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Potatoes vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• Canned Potatoes Solids no Salt have 1.9 times more Iron, 1.7 times more Potassium and 3 times more Selenium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 4.2 times more Calcium, 1.8 times more Copper, 1.3 times more Phosphorus, 5.2 times more Sodium and 1.8 times more Zinc than Canned Potatoes Solids no Salt.
• Both Canned Potatoes Solids no Salt and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Potatoes Solids no Salt have 1.6 times more Energy and 1.9 times more Carbohydrate than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.4 times more Omega 3, 4.1 times more Sugars and 1.3 times more Fiber than Canned Potatoes Solids no Salt.
• Both Canned Potatoes Solids no Salt and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Protein per 1 lb.
• Both Canned Potatoes Solids no Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.