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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Canned Carrots with Salt	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	0.86% 25kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.6% 0.1g	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	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0.41% 0.3g	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	3.95% 1.5g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen Potato Wedges	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	2.25% 9μg	NA	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	12.4% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	NA	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	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	NA	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	16% 242mg	3.27% 49mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.85% 68.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Frozen Potato Wedges 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 Wedges:

• 100 grams of Canned Carrots with Salt have more Vitamin A than Frozen Potato Wedges.
• While 100 g of Frozen Potato Wedges contain 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.1 times more Vitamin B6 and 4.1 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 Wedges have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Frozen Potato Wedges 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 Wedges:

• 100 grams of Canned Carrots with Salt have 1.7 times more Calcium, 4.9 times more Sodium and 1.4 times more Water than Frozen Potato Wedges.
• While 100 g of Frozen Potato Wedges contain 2.4 times more Magnesium, 3.6 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Potato Wedges contain similar levels of Iron per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 100 grams of Frozen Potato Wedges lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 8.3 times more Sugars than Frozen Potato Wedges.
• While 100 g of Frozen Potato Wedges contain 5.2 times more Energy, 11.6 times more Fat, 4.6 times more Carbohydrate, 1.3 times more Fiber and 4.2 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Frozen Potato Wedges provide inadequate amounts of Omega 6 in 100 grams.