Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	27% 35g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	NA	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	9.4% 3.57g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen Hash Brown Potatoes	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% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13.3% 0.17mg	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	2% 7.94μg	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	18% 16.3mg	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	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 Liquids and Salt	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.17% 86.7μg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	12.6% 0.29mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5% 185g	4.23% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Frozen Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of 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 Liquids and Salt vs Frozen Hash Brown Potatoes:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Frozen Hash Brown Potatoes.
• While 7 oz of Unprepared Frozen Hash Brown Potatoes contain 5.1 times more Vitamin B1, 4 times more Vitamin B3, 2.3 times more Vitamin B5 and 4.1 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 Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Canned Carrots Solids and Liquids with Salt as well as Unprepared 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 Liquids and Salt vs Frozen Hash Brown Potatoes:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.1 times more Calcium, 3.1 times more Manganese, 10.9 times more Sodium and 1.4 times more Zinc than Frozen Hash Brown Potatoes.
• While 7 oz of Unprepared Frozen Hash Brown Potatoes contain 1.9 times more Iron, 2.4 times more Phosphorus and 1.6 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Hash Brown Potatoes contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Unprepared 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 Liquids and Salt have 1.3 times more Fiber than Frozen Hash Brown Potatoes.
• While 7 oz of Unprepared Frozen Hash Brown Potatoes contain 3.6 times more Energy, 8 times more Omega 3, 3.3 times more Carbohydrate and 3.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Unprepared Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6 in seven ounces.