Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Potato Flour

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Potato Flour: 140g

Potato Flour has 15.5 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Potato Flour?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Potato Flour	8%	1%	91%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Potato Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	89.5% 116g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	6.8% 4.93g	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	103% 39g	21.7% 8.26g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Potato Flour	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.56% 1.37μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.5% 174μg	8.75% 35μg	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	48.3% 43.5mg	5.9% 5.32mg	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	106% 16mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Potato Flour	Recommended Dietary Allowance
Calcium	67.4% 674mg	9.1% 91mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	30.7% 0.28mg	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	141% 11.3mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	19% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	59% 26.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62% 435mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	41.2% 1402mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	6.88% 0.76mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	0.25% 9.13g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Potato Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Potato Flour?

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Potato Flour:

• 500 calories of Canned Carrots with Liquids and Salt have more Vitamin A, 1.3 times more Vitamin B1, 8.2 times more Vitamin B2, 1.9 times more Vitamin B3, 4.6 times more Vitamin B5, 2.3 times more Vitamin B6, 5 times more Vitamin B9, 8.2 times more Vitamin C, 45.3 times more Vitamin E and more Vitamin K than Potato Flour.
• 500 calories of Potato Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Potato Flour:

• 500 calories of Canned Carrots with Liquids and Salt have 7.4 times more Calcium, 8.1 times more Copper, 5.8 times more Iron, 2.1 times more Magnesium, 22.3 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium, 5.6 times more Selenium, 67.7 times more Sodium, 8.3 times more Zinc and 221.4 times more Water than Potato Flour.
• 500 calories of Potato Flour lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 3.5 times more Omega 3, 10.8 times more Sugars, 4.7 times more Fiber and 1.3 times more Protein than Potato Flour.
• Both Canned Carrots with Liquids and Salt and Potato Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Flour provide inadequate amounts of Omega 3
• Both Canned Carrots Solids and Liquids with Salt as well as Potato Flour provide inadequate amounts of Omega 6 in 500 calories.