Comparing Nutrients in 5 ounces Pan Fried Frozen Hash Brown Potatoes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.3g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	4.85% 3.5g	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	0% 0g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	6.7% 3.76g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	12.2% 0.16mg	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	5.67% 22.7μg	3.2% 12.8μg	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	10.6% 9.5mg	4.25% 3.83mg	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	20.7% 3.1mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.4% 25.7μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	16.4% 0.15mg	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	9.57% 0.77mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	27.7% 0.64mg	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	16% 112mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.14% 79.3g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS Canned Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Pan Fried Frozen Hash Brown Potatoes versus 5 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pan Fried Frozen Hash Brown Potatoes vs Canned Carrots with Salt:

• 5 ounces of Pan Fried Frozen Hash Brown Potatoes have 7.4 times more Vitamin B1, 4.2 times more Vitamin B3, 4.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9, 2.5 times more Vitamin C, 3 times more Vitamin E and 1.8 times more Vitamin K than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain more Vitamin A than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Canned Carrots with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Pan Fried Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pan Fried Frozen Hash Brown Potatoes vs Canned Carrots with Salt:

• 5 ounces of Pan Fried Frozen Hash Brown Potatoes have 3.5 times more Magnesium, 3.3 times more Phosphorus, 2.8 times more Potassium and 1.5 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.5 times more Calcium, 2.4 times more Manganese, 16.1 times more Sodium and 1.7 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Canned Carrots with Salt contain similar levels of Copper and Iron per five ounces.
• 5 ounces of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pan Fried Frozen Hash Brown Potatoes have 8.8 times more Energy, 61 times more Fat, 25.9 times more Saturated Fat, 40.5 times more Omega 3, 29.3 times more Omega 6, 5.1 times more Carbohydrate, 2.1 times more Fiber and 4.1 times more Protein than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 9.2 times more Sugars than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein