Comparing Nutrients in 5 ounces Russet Potatoes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Russet Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.86% 112kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	19.7% 25.6g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.45% 0.33g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Russet 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	9.7% 0.12mg	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	9.17% 1.47mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	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	4.96% 20μg	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	8.98% 8.08mg	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	0.094% 0.014mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	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	15.2% 1.2mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	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	11% 78mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3% 111g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Canned Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Russet 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 Russet Potatoes vs Canned Carrots with Salt:

• 5 ounces of Russet Potatoes have 4.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain more Vitamin A, 74 times more Vitamin E and 5.4 times more Vitamin K than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Canned Carrots with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Whole Russet 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 Russet Potatoes vs Canned Carrots with Salt:

• 5 ounces of Russet Potatoes have 1.3 times more Iron, 2.9 times more Magnesium, 2.3 times more Phosphorus and 2.3 times more Potassium than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.9 times more Calcium, 2.9 times more Manganese and 48.4 times more Sodium than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Canned Carrots with Salt contain similar levels of Copper, Zinc and Water per five ounces.
• 5 ounces of Russet Potatoes lack sufficient amounts of Calcium
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Whole Russet 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 Russet Potatoes have 3.2 times more Energy, 3.3 times more Carbohydrate and 3.3 times more Protein than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 4 times more Sugars than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Canned Carrots with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Raw Whole Russet Potatoes as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.