Comparing Nutrients in 100 grams Canned Carrots with Salt VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Canned Carrots with Salt	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	0.86% 25kcal	6.14% 178kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	8.98% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	19% 25g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0.39% 0.28g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	3.45% 1.93g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	62% 558μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	15% 0.19mg	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	2.25% 9μg	4.25% 17μg	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	3% 2.7mg	7.67% 6.9mg	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	4.93% 0.74mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	8.33% 0.075mg	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	8% 0.64mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	4.83% 0.11mg	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	3.43% 24mg	9.14% 64mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	28.5% 428mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.7% 62.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Frozen Potato Puffs per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Frozen Potato Puffs:

• 100 grams of Canned Carrots with Salt have more Vitamin A, 6.7 times more Vitamin E and 3.9 times more Vitamin K than Frozen Potato Puffs.
• While 100 g of Frozen Potato Puffs, Unprepared contain 10.2 times more Vitamin B1, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 4.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Frozen Potato Puffs:

• 100 grams of Canned Carrots with Salt have 1.9 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 4.1 times more Manganese and 1.5 times more Water than Frozen Potato Puffs.
• While 100 g of Frozen Potato Puffs, Unprepared contain 2 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Sodium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Potato Puffs contain similar levels of Zinc per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 100 grams of Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Frozen Potato Puffs, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 8.9 times more Sugars than Frozen Potato Puffs.
• While 100 g of Frozen Potato Puffs, Unprepared contain 7.1 times more Energy, 45.8 times more Fat, 39.4 times more Saturated Fat, 21.1 times more Omega 3, 36.7 times more Omega 6, 4.5 times more Carbohydrate, 1.5 times more Fiber and 3 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein