Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Frozen Potato Wedges

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Canned Carrots with Salt	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.83% 256kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.2% 0.2g	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	39% 50.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	0.82% 0.6g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen Potato Wedges	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	53.4% 0.69mg	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	4.47% 18μg	NA	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	24.7% 22.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	NA	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	NA	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	6.8% 47.6mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	5% 184g	3.66% 136g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Carrots with Salt have more Vitamin A than Frozen Potato Wedges.
• While 7 oz of Frozen Potato Wedges contain 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.1 times more Vitamin B6 and 4.1 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 Frozen Potato Wedges have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Frozen Potato Wedges have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 1.7 times more Calcium, 4.9 times more Sodium and 1.4 times more Water than Frozen Potato Wedges.
• While 7 oz of Frozen Potato Wedges contain 2.4 times more Magnesium, 3.6 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Potato Wedges contain similar levels of Iron per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Frozen Potato Wedges lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 8.3 times more Sugars than Frozen Potato Wedges.
• While 7 oz of Frozen Potato Wedges contain 5.2 times more Energy, 11.6 times more Fat, 4.6 times more Carbohydrate, 1.3 times more Fiber and 4.2 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Frozen Potato Wedges provide inadequate amounts of Omega 6 in seven ounces.