Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Potato Flour	8%	1%	91%

Macro Nutrients

	Canned Carrots with Salt	Potato Flour	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	127% 165g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	9.63% 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	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	7.83% 2.98g	31% 11.7g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Potato Flour	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	43.5% 6.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	117% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	12.4% 49.6μg	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	5.95% 5.36mg	8.38% 7.54mg	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	9.8% 1.47mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Potato Flour	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	43.4% 0.39mg	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	16% 1.27mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83.3% 37.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	58.4% 1986mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	5% 184g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Potato Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Potato Flour:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 3 times more Vitamin E and more Vitamin K than Potato Flour.
• While 7 oz of Potato Flour contain 12.7 times more Vitamin B1, 1.7 times more Vitamin B2, 6.4 times more Vitamin B3, 3.5 times more Vitamin B5, 6.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.4 times more Vitamin C than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Potato Flour:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Manganese, 4.4 times more Sodium and 14.3 times more Water than Potato Flour.
• While 7 oz of Potato Flour contain 2.6 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 8.1 times more Magnesium, 7 times more Phosphorus, 5.6 times more Potassium, 2.8 times more Selenium and 2.1 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Potato Flour contain 14.3 times more Energy, 3.2 times more Omega 3, 15 times more Carbohydrate, 1.4 times more Sugars, 3.9 times more Fiber and 10.8 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Potato Flour provide inadequate amounts of Omega 6 in seven ounces.