Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	41.7% 54g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18.5% 0.24mg	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	3.97% 16μg	11.4% 45.6μg	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	4.4% 3.97mg	8.8% 7.94mg	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	9.66% 1.45mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	13% 1.03mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	11% 0.25mg	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	5.67% 39.7mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5% 185g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Oven-heated Frozen Potato Puffs per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Oven-heated Frozen Potato Puffs:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 2.8 times more Vitamin E and 2.6 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While 7 oz of Oven-heated Frozen Potato Puffs contain 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Oven-heated Frozen Potato Puffs:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.2 times more Calcium, 1.3 times more Copper, 3.5 times more Manganese and 1.6 times more Water than Oven-heated Frozen Potato Puffs.
• While 7 oz of Oven-heated Frozen Potato Puffs contain 1.9 times more Magnesium, 4.2 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oven-heated Frozen Potato Puffs contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 9.1 times more Sugars than Oven-heated Frozen Potato Puffs.
• While 7 oz of Oven-heated Frozen Potato Puffs contain 8.3 times more Energy, 64.6 times more Fat, 66.3 times more Saturated Fat, 25.8 times more Omega 3, 38.3 times more Omega 6, 5.1 times more Carbohydrate and 3.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Oven-heated Frozen Potato Puffs offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein