Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Canned Carrots with Salt	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	27% 35g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	0.55% 0.4g	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	0% 0g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	21% 0.27mg	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	3.2% 12.8μg	6.02% 24μg	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	4.25% 3.83mg	11% 9.8mg	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	7% 1.05mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	12% 0.11mg	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	11.3% 0.91mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	6.84% 0.16mg	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	4.86% 34mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	40.4% 607mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Frozen Potato Puffs per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Frozen Potato Puffs:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 6.7 times more Vitamin E and 3.9 times more Vitamin K than Frozen Potato Puffs.
• While 5 oz of Frozen Potato Puffs, Unprepared contain 10.2 times more Vitamin B1, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 4.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Frozen Potato Puffs:

• 5 ounces of Canned Carrots with Salt have 1.9 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 4.1 times more Manganese and 1.5 times more Water than Frozen Potato Puffs.
• While 5 oz of Frozen Potato Puffs, Unprepared contain 2 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Sodium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Potato Puffs contain similar levels of Zinc per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 5 ounces of Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Frozen Potato Puffs, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 8.9 times more Sugars than Frozen Potato Puffs.
• While 5 oz of Frozen Potato Puffs, Unprepared contain 7.1 times more Energy, 45.8 times more Fat, 39.4 times more Saturated Fat, 21.1 times more Omega 3, 36.7 times more Omega 6, 4.5 times more Carbohydrate, 1.5 times more Fiber and 3 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein