Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.78% 0.13g	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	88.5% 115g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	6.57% 4.76g	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	1.9% 1.4g	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	% 1.26g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	55.5% 8.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	81.6% 1.06mg	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	16.3% 65.2μg	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	128% 115mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	25.4% 0.23mg	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	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	9.92% 0.23mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.25% 9.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Dry Mashed Potatoes Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Dry Mashed Potatoes Flakes 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 Dry Mashed Potatoes Flakes:

• 5 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A and 24.3 times more Vitamin E than Dry Mashed Potatoes Flakes.
• While 5 oz of Dehydrated Mashed Potatoes Flakes contain 52 times more Vitamin B1, 4.1 times more Vitamin B2, 14.9 times more Vitamin B3, 15 times more Vitamin B5, 6.7 times more Vitamin B6, 5.8 times more Vitamin B9 and 40.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Dry Mashed Potatoes Flakes provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Dehydrated Mashed Potatoes Flakes 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 Dry Mashed Potatoes Flakes:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.8 times more Manganese, 3.1 times more Sodium and 14.1 times more Water than Dry Mashed Potatoes Flakes.
• While 5 oz of Dehydrated Mashed Potatoes Flakes contain 1.6 times more Copper, 2.3 times more Iron, 7.3 times more Magnesium, 7.8 times more Phosphorus, 6.3 times more Potassium, 33.5 times more Selenium and 2.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Dry Mashed Potatoes Flakes contain similar levels of Calcium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dehydrated Mashed Potatoes Flakes contain 15.4 times more Energy, 15.1 times more Carbohydrate, 1.4 times more Sugars, 3.7 times more Fiber and 14.4 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 Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.