Comparing Nutrients in 100 calories Canned Carrots with Liquids and Salt VS Refrigerated Hash Brown Potatoes

Weight per 100 calories

• Canned Carrots with Liquids and Salt: 435g
• Refrigerated Hash Brown Potatoes: 119g

Unprepared Refrigerated Hash Brown Potatoes have 3.7 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is average in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.098% 0.095g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	NA	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	17.5% 23g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	1.5% 1.1g	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	0.59% 0.43g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20.6% 7.83g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	3.72% 2.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	296% 2665μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	2.68% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	23.5% 0.31mg	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	8.7% 34.8μg	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	9.66% 8.7mg	6.5% 5.83mg	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	21% 3.17mg	0.56% 0.083mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	0.4% 0.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	13.5% 135mg	0.71% 7.14mg	1000mg per day for Men 19-50 years
Copper	49.8% 0.45mg	8.2% 0.074mg	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	28.3% 2.26mg	7.14% 0.57mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	5.4% 22.6mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	7.25% 0.17mg	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	12.4% 87mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	3.16% 1.74μg	6.28% 3.45μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	11% 404g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Carrots with Liquids and Salt vs Refrigerated Hash Brown Potatoes:

• Canned Carrots Solids and Liquids with Salt have 2.6 times more Vitamin B1, 4.5 times more Vitamin B2, 1.6 times more Vitamin B6, 1.5 times more Vitamin C, 38.1 times more Vitamin E and 89.5 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Canned Carrots Solids and Liquids with Salt and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Carrots with Liquids and Salt vs Refrigerated Hash Brown Potatoes:

• Canned Carrots Solids and Liquids with Salt have 18.9 times more Calcium, 6.1 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 11.7 times more Manganese, 1.5 times more Potassium, 20.9 times more Sodium, 2.8 times more Zinc and 4.4 times more Water than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 2 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Carrots Solids and Liquids with Salt have 9.9 times more Sugars, 3.7 times more Fiber and 1.2 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Canned Carrots Solids and Liquids with Salt and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.