Comparing Nutrients in 5 ounces Regular Canned Potatoes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Regular Canned Potatoes	Carrots	Recommended Dietary Allowance
Energy	2.93% 85kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.57% 2g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	6.73% 27μg	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	8.03% 7.23mg	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Carrots	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	22.3% 1.8mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	5.98% 0.14mg	8.8% 0.2mg	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	5.67% 39.7mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	9.55% 325mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	20.7% 310mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Regular Canned Potatoes vs Carrots:

• Canned Potatoes Solids with Salt have 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 4.5 times more Vitamin B2 and 3.2 times more Vitamin B9 than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Raw Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 5 oz.
• Both Canned Potatoes Solids with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Regular Canned Potatoes vs Carrots:

• Canned Potatoes Solids with Salt have 1.3 times more Copper, 4.2 times more Iron, 9 times more Selenium and 3.2 times more Sodium than Raw Carrots.
• While Raw Carrots contain 6.6 times more Calcium, 1.5 times more Manganese and 1.4 times more Potassium than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Raw Carrots have similar amounts of Magnesium, Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Potatoes Solids with Salt have 1.5 times more Energy, 10.5 times more Omega 3, 1.4 times more Carbohydrate and 1.5 times more Protein than Raw Carrots.
• Both Canned Potatoes Solids with Salt and Raw Carrots have similar amounts of Fiber per 5 oz.
• Both Canned Potatoes Solids with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.