Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	9.5% 275kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	9.88% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	34.5% 45g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	0.61% 0.44g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	7.34% 4.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	15.7% 0.79mg	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	2.83% 11.3μg	11.7% 46.8μg	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	3.15% 2.83mg	22.4% 20mg	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	6.9% 1.03mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	18% 0.16mg	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	9.2% 0.74mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	11.5% 0.27mg	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	4.05% 28.3mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.17% 80.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 4.6 times more Vitamin E and 3.6 times more Vitamin K than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 6.8 times more Vitamin B1, 1.3 times more Vitamin B2, 5.4 times more Vitamin B3, 4 times more Vitamin B5, 1.7 times more Vitamin B6, 4.1 times more Vitamin B9 and 7.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.6 times more Calcium, 2.4 times more Manganese and 1.6 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.5 times more Iron, 2.8 times more Magnesium, 5.6 times more Phosphorus, 2.9 times more Potassium, 1.7 times more Sodium and 1.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain similar levels of Copper per five ounces.
• 5 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 7.9 times more Sugars than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 8.4 times more Energy, 48.3 times more Fat, 50.7 times more Saturated Fat, 5.9 times more Carbohydrate, 1.6 times more Fiber and 5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.