Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
White Potatoes	10%	1%	89%

Macro Nutrients

	Canned Carrots with Liquids and Salt	White Potatoes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.27% 0.045g	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	17% 22.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	2.25% 1.63g	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	0.66% 0.48g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	White Potatoes	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	8.4% 0.1mg	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	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	22% 0.29mg	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	6.38% 25.5μg	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	14.3% 13mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	White Potatoes	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	18.3% 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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	8.94% 0.21mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	17% 577mg	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	22.7% 340mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS White Potatoes per 5 oz

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

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 73 times more Vitamin E and 6.1 times more Vitamin K than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.6 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 White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole White Potatoes 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 White Potatoes:

• 5 ounces of Canned Carrots with Liquids and Salt have 3.4 times more Calcium, 3.1 times more Manganese and 15 times more Sodium than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 2.3 times more Magnesium, 3.1 times more Phosphorus and 2.4 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and White Potatoes contain similar levels of Copper, Iron, Zinc and Water per five ounces.
• 5 ounces of White Potatoes lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole White Potatoes 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 2.1 times more Sugars than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 3 times more Energy, 2.9 times more Carbohydrate, 1.3 times more Fiber and 2.9 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 Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.