Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Canned Carrots with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Carrots with Liquids	9%	5%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Carrots with Liquids	Recommended Dietary Allowance
Energy	20% 576kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	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	1.63% 1.18g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	31% 11.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18% 10g	4.78% 2.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	NA	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	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

	Frozen Roasted Potatoes with Salt	Canned Carrots with Liquids	Recommended Dietary Allowance
Calcium	6.8% 68mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	NA	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	28.3% 2.27mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	NA	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	13% 91mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Carrots with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Canned Carrots with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Canned Carrots with Liquids:

• Both Frozen Roasted Potatoes with Salt and Canned Carrots Solids and Liquids have similar amounts of vitamins per 1 lb
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Canned Carrots with Liquids:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.8 times more Potassium and 8.8 times more Sodium than Canned Carrots with Liquids.
• While 1 lb of Canned Carrots Solids and Liquids contains 2.1 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Carrots with Liquids contain similar levels of Iron per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 5.5 times more Energy, 4.9 times more Carbohydrate, 1.4 times more Fiber and 3.8 times more Protein than Canned Carrots with Liquids.
• While 1 lb of Canned Carrots Solids and Liquids contains 3.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• 1 pound of Canned Carrots with Liquids provide inadequate amounts of Energy and Protein