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

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	White Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.38% 69kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	3.42% 2.48g	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	0.47% 0.34g	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	% 0.53g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	3% 1.68g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.66% 1.07mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.62% 0.28mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	8.6% 0.11mg	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	4.5% 18μg	2.25% 9μg	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	10% 9.1mg	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	0.067% 0.01mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.9% 9mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	11.6% 0.1mg	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	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.15mg	19.6% 0.45mg	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	8.86% 62mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	2.5% 93g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of White Potatoes have 3.9 times more Vitamin B1, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain more Vitamin A, 74 times more Vitamin E and 6.1 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and Canned Carrots with Salt provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Whole White Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of White Potatoes have 2.6 times more Magnesium, 2.6 times more Phosphorus and 2.3 times more Potassium than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 2.8 times more Calcium, 3.1 times more Manganese and 15.1 times more Sodium than Raw Whole White Potatoes.
• Both White Potatoes and Canned Carrots with Salt contain similar levels of Copper, Iron, Zinc and Water per 100 grams.
• 100 grams of White Potatoes lack sufficient amounts of Calcium
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Whole White Potatoes as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Potatoes have 2.8 times more Energy, 2.8 times more Carbohydrate, 1.6 times more Fiber and 2.6 times more Protein than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 2.2 times more Sugars than Raw Whole White Potatoes.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Raw Whole White Potatoes as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.