Comparing Nutrients in 1 pound Canned Potatoes with Liquids VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	6.9% 200kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	47.5% 61.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	16.7% 6.35g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.03mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	65.6% 0.85mg	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	5.67% 22.7μg	6.8% 27.2μg	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	38.3% 34.5mg	25.7% 23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	28.7% 0.26mg	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	41% 3.27mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	19% 0.44mg	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	14.3% 100mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	27.3% 930mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	65.6% 984mg	66.2% 993mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.8% 398g	10.3% 382g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Potatoes with Liquids vs Regular Canned Potatoes:

• Canned Potatoes Solids and Liquids have 1.5 times more Vitamin B2 and 1.5 times more Vitamin C than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 2 times more Vitamin B1, 2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Canned Potatoes Solids and Liquids as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Potatoes with Liquids vs Regular Canned Potatoes:

• Canned Potatoes Solids and Liquids have 7.8 times more Calcium, 1.2 times more Copper and 1.4 times more Zinc than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 1.8 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Selenium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Magnesium, Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Potatoes Solids with Salt contain 1.4 times more Energy, 1.9 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Fiber than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Protein per 1 lb.
• Both Canned Potatoes Solids and Liquids as well as Canned Potatoes Solids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.