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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Microwaved Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	16.4% 476kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	84.6% 110g	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	19.8% 11g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Microwaved 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	45.4% 0.54mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.6% 7.77mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	13.6% 54.4μg	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	76% 68.5mg	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

	Microwaved Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	70.3% 5.62mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.32mg	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	68% 476mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	59.6% 2028mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	8.83% 327g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved Potatoes vs Canned Carrots with Salt:

• Whole Microwaved Potatoes have 6.7 times more Vitamin B1, 3.1 times more Vitamin B3, 3.4 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.6 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Whole Microwaved Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Microwaved Potatoes vs Canned Carrots with Salt:

• Whole Microwaved Potatoes have 3.2 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 4.4 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.3 times more Calcium, 1.5 times more Manganese, 30.3 times more Sodium and 1.3 times more Water than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole Microwaved Potatoes have 4.2 times more Energy, 4.4 times more Carbohydrate, 1.5 times more Fiber and 3.8 times more Protein than Drained Canned Carrots with Salt.
• Both Whole Microwaved Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.