Comparing Nutrients in 500 calories Canned Potatoes with Liquids VS Regular Canned Potatoes

Weight per 500 calories

• Canned Potatoes with Liquids: 1136g
• Regular Canned Potatoes: 833g

Canned Potatoes Solids with Salt have 1.4 times more energy per unit of mass than Canned Potatoes Solids and Liquids, which is low in comparison to other foods. Canned Potatoes with Liquids having low energy density.

Which food has more nutrients per 500 calories - Canned Potatoes with Liquids or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.34% 0.4g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	87.2% 113g	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	42% 16g	50.4% 19g	38g per day for Men 19-50 years
Protein	24.4% 13.6g	21% 11.8g	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	32% 0.39mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	8.33% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.98mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	121% 1.57mg	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	14.2% 57μg	12.5% 50μg	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	96% 86.4mg	47.2% 42.5mg	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	44.3% 443mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	52.8% 0.48mg	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	102% 8.2mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	38% 159mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	35% 0.81mg	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	35.7% 250mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.95μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	164% 2466mg	122% 1825mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.43mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	27% 998g	19% 702g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Potatoes with Liquids vs Regular Canned Potatoes:

• Canned Potatoes Solids and Liquids have 2.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 2 times more Vitamin C than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 1.5 times more Vitamin B1 and 1.5 times more Vitamin B5 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• 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 500 kcal.

Comparing minerals per 500 calories for Canned Potatoes with Liquids vs Regular Canned Potatoes:

• Canned Potatoes Solids and Liquids have 10.6 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium, 1.2 times more Potassium, 1.4 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 1.3 times more Iron than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Manganese, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Potatoes Solids with Salt contain 1.4 times more Omega 3 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• 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 500 kcal.