Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
White Potatoes	10%	1%	89%

Macro Nutrients

	Canned Carrots with Liquids and Salt	White Potatoes	Recommended Dietary Allowance
Energy	0.79% 23kcal	2.38% 69kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	12% 15.7g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	1.6% 1.15g	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	0.47% 0.34g	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	% 0.53g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	White Potatoes	Recommended Dietary Allowance
Vitamin A	68% 613μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	6.66% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	15.6% 0.2mg	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% 8μg	4.5% 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	2.22% 2mg	10% 9.1mg	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	4.87% 0.73mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	White Potatoes	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	13% 0.12mg	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	6.5% 0.52mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	6.3% 0.15mg	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	2.86% 20mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	12% 407mg	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% 240mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.2% 81.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS White Potatoes per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs White Potatoes:

• 100 grams of Canned Carrots with Liquids and Salt have more Vitamin A, 73 times more Vitamin E and 6.1 times more Vitamin K than White Potatoes.
• While 100 g of Raw Whole White Potatoes contain 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs White Potatoes:

• 100 grams of Canned Carrots with Liquids and Salt have 3.4 times more Calcium, 3.1 times more Manganese and 15 times more Sodium than White Potatoes.
• While 100 g of Raw Whole White Potatoes contain 2.3 times more Magnesium, 3.1 times more Phosphorus and 2.4 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and White Potatoes contain similar levels of Copper, Iron, Zinc and Water per 100 grams.
• 100 grams of White Potatoes lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Liquids and Salt have 2.1 times more Sugars than White Potatoes.
• While 100 g of Raw Whole White Potatoes contain 3 times more Energy, 2.9 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 100 grams 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 White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.