Comparing Nutrients in 5 ounces Canned Potatoes with Liquids VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	20.5% 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	1.77% 7.1μg	2.13% 8.5μg	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	12% 10.8mg	8.03% 7.23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	8.98% 0.081mg	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	12.8% 1.02mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	5.98% 0.14mg	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	4.45% 31mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	8.55% 291mg	9.55% 325mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	20.5% 308mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.23% 119g	3700g per day for Men 19-50 years

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

• Canned Potatoes Solids and Liquids have 1.5 times more Vitamin B2 and 1.5 times more Vitamin C than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 2 times more Vitamin B1, 2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Canned Potatoes Solids and Liquids as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Potatoes with Liquids vs Regular Canned Potatoes:

• Canned Potatoes Solids and Liquids have 7.8 times more Calcium, 1.2 times more Copper and 1.4 times more Zinc than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 1.8 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Selenium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Magnesium, Potassium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Potatoes Solids with Salt contain 1.4 times more Energy, 1.9 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Fiber than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Canned Potatoes Solids with Salt have similar amounts of Protein per 5 oz.
• Both Canned Potatoes Solids and Liquids as well as Canned Potatoes Solids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.