Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Baked Potato Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Baked Potato Skin with Salt	8%	0%	92%

Macro Nutrients

	Canned Carrots with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.37% 0.064g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	3.83% 2.78g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	94% 1.2mg	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	11% 43.7μg	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	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	180% 1.62mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5% 184g	2.54% 94g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 18.5 times more Vitamin E and 5.8 times more Vitamin K than Baked Potato Skin with Salt.
• While 7 oz of Baked Potatoes Skin with Salt contain 6.8 times more Vitamin B1, 3.5 times more Vitamin B2, 5.6 times more Vitamin B3, 6.3 times more Vitamin B5, 5.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 5 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 Baked Potato Skin with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Baked Potatoes Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 2 times more Water than Baked Potato Skin with Salt.
• While 7 oz of Baked Potatoes Skin with Salt contain 1.4 times more Calcium, 7.9 times more Copper, 11 times more Iron, 5.4 times more Magnesium, 1.4 times more Manganese, 4.2 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Baked Potato Skin with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Baked Potatoes Skin with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.8 times more Sugars than Baked Potato Skin with Salt.
• While 7 oz of Baked Potatoes Skin with Salt contain 7.9 times more Energy, 8.3 times more Carbohydrate, 5.3 times more Fiber and 6.7 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 Baked Potatoes Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.