Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Frozen French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frozen French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	9.53% 9.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	6.23% 2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	3.1% 0.52g	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	38% 49.2g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	0.55% 0.4g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen French Fried Potatoes with Salt	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	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	27% 0.35mg	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	17.4% 69.5μg	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	38% 34.3mg	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	9.66% 1.45mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	20.5% 0.18mg	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	13% 1.03mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	13.6% 0.31mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5% 185g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Frozen French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Frozen French Fried Potatoes with Salt 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 Frozen French Fried Potatoes with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 7.3 times more Vitamin E and 4.5 times more Vitamin K than Frozen French Fried Potatoes with Salt.
• While 7 oz of Unprepared Frozen French Fried Potatoes with Salt contain 5.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.8 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 8.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Unprepared Frozen French Fried Potatoes with Salt 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 Frozen French Fried Potatoes with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.4 times more Calcium, 2.8 times more Manganese and 1.4 times more Water than Frozen French Fried Potatoes with Salt.
• While 7 oz of Unprepared Frozen French Fried Potatoes with Salt contain 2.3 times more Magnesium, 4.2 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen French Fried Potatoes with Salt contain similar levels of Copper, Iron and Zinc per seven ounces.
• 7 ounces of Frozen French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 12.3 times more Sugars than Frozen French Fried Potatoes with Salt.
• While 7 oz of Unprepared Frozen French Fried Potatoes with Salt contain 6.4 times more Energy, 33.3 times more Fat, 40.2 times more Saturated Fat, 4.6 times more Carbohydrate and 3.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen French Fried Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Unprepared Frozen French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.