Comparing Nutrients in 100 grams Canned Carrots with Salt VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Canned Carrots with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	0.86% 25kcal	8.34% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	12% 2.06g	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	26% 34g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	1.6% 1.16g	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	0.62% 0.45g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	62% 558μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	28% 0.36mg	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	3% 2.7mg	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	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2.5% 25mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	12% 0.11mg	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	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	9.8% 0.23mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	20.7% 704mg	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	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Pan-fried Refrigerated Hash Brown Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Pan-fried Refrigerated Hash Brown Potatoes:

• 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 5.8 times more Vitamin B3, 5.4 times more Vitamin B5, 3.2 times more Vitamin B6, 2.3 times more Vitamin E and 2 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Pan-fried Refrigerated Hash Brown Potatoes:

• 100 grams of Canned Carrots with Salt have 2.5 times more Calcium, 2 times more Manganese, 3.1 times more Sodium and 1.8 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 4 times more Magnesium, 5.1 times more Phosphorus, 3.9 times more Potassium and 2.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Copper and Iron per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 100 grams of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 2.1 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 9.7 times more Energy, 54.2 times more Fat, 22.4 times more Saturated Fat, 71.5 times more Omega 3, 26.1 times more Omega 6, 6.1 times more Carbohydrate, 2.4 times more Fiber and 5.1 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