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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54g	8.46% 11g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	6.8% 4.92g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.55% 4.23g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	17% 0.22mg	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	11.4% 45.6μg	4.47% 18μg	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	8.8% 7.94mg	5.95% 5.36mg	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	3.44% 0.52mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	14.4% 1.15mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	39% 0.89mg	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	24% 167mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	10.4% 355mg	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	61.3% 919mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oven-heated Frozen Potato Puffs have 3.8 times more Vitamin B1, 1.2 times more Vitamin B2, 2.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain more Vitamin A, 2.8 times more Vitamin E and 2.6 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Canned Carrots with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Oven-heated Frozen Potato Puffs as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oven-heated Frozen Potato Puffs have 2.1 times more Magnesium, 3.5 times more Phosphorus, 1.6 times more Potassium and 1.9 times more Sodium than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.8 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.
• Both Oven-heated Frozen Potato Puffs and Canned Carrots with Salt contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Oven-heated Frozen Potato Puffs as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Potato Puffs have 7.7 times more Energy, 47.6 times more Fat, 46 times more Saturated Fat, 18.7 times more Omega 3, 27.1 times more Omega 6, 4.9 times more Carbohydrate, 1.3 times more Fiber and 3.3 times more Protein than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 9.2 times more Sugars than Oven-heated Frozen Potato Puffs.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein