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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	4.8% 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	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	9.7% 3.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	NA	16.2% 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	8.86% 0.71mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	NA	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	NA	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.56% 132g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Canned Carrots with Liquids and Salt:

• Both Frozen Roasted Potatoes with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of vitamins per 5 oz
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Canned Carrots with Liquids and Salt:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.6 times more Potassium and 1.2 times more Sodium than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 2.1 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Carrots with Liquids and Salt contain similar levels of Iron per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 5.5 times more Energy, 4.9 times more Carbohydrate, 1.4 times more Fiber and 3.8 times more Protein than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 3.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein