Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Canned Carrots with Salt	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	27% 4.6g	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	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	0.74% 0.54g	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	0% 0g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	9.4% 5.26g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Pan Fried Frozen Hash Brown Potatoes	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	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	36% 0.47mg	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	7.94% 31.8μg	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	5.95% 5.36mg	14.8% 13.3mg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	25.4% 0.23mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	16% 0.37mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	5% 184g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Pan Fried Frozen Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Pan Fried Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Pan Fried Frozen Hash Brown Potatoes:

• 7 ounces of Canned Carrots with Salt have more Vitamin A than Pan Fried Frozen Hash Brown Potatoes.
• While 7 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 7.4 times more Vitamin B1, 4.2 times more Vitamin B3, 4.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9, 2.5 times more Vitamin C, 3 times more Vitamin E and 1.8 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pan Fried Frozen Hash Brown Potatoes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Pan Fried Frozen Hash Brown Potatoes:

• 7 ounces of Canned Carrots with Salt have 1.5 times more Calcium, 2.4 times more Manganese, 16.1 times more Sodium and 1.7 times more Water than Pan Fried Frozen Hash Brown Potatoes.
• While 7 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 3.5 times more Magnesium, 3.3 times more Phosphorus, 2.8 times more Potassium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pan Fried Frozen Hash Brown Potatoes contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 9.2 times more Sugars than Pan Fried Frozen Hash Brown Potatoes.
• While 7 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 8.8 times more Energy, 61 times more Fat, 25.9 times more Saturated Fat, 40.5 times more Omega 3, 29.3 times more Omega 6, 5.1 times more Carbohydrate, 2.1 times more Fiber and 4.1 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein