Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Red Potatoes	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.51% 0.087g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	3.53% 2.56g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Red 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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	26% 0.34mg	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	8.93% 35.7μg	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	4.4% 3.97mg	19% 17mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Red Potatoes	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	29.5% 0.27mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	12% 0.28mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	26.6% 903mg	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	31.8% 476mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5% 185g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Red Potatoes per 7 oz

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

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 73 times more Vitamin E and 3.4 times more Vitamin K than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 4.3 times more Vitamin B1, 2.7 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Red Potatoes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole Red 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 Red Potatoes:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.1 times more Calcium, 3.2 times more Manganese and 13.3 times more Sodium than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 1.3 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 3.1 times more Phosphorus and 2.6 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Red Potatoes contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Red Potatoes lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole Red 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 1.9 times more Sugars than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 3 times more Energy, 3 times more Carbohydrate and 3.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Red Potatoes 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 Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.