Comparing Nutrients in 300 calories Boiled Carrots VS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 300 calories

• Boiled Carrots: 857g
• Pan-fried Refrigerated Hash Brown Potatoes: 124g

Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 6.9 times more energy per unit of mass than Boiled and Drained Carrots, which is above average in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Boiled Carrots	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	32.4% 42g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	2% 1.44g	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	4.26% 3.1g	0.77% 0.56g	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	% 3.43g	% 0.76g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	811% 7303μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	2.8% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	34.6% 0.45mg	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	30% 120μg	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	34.3% 31mg	3.7% 3.35mg	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	59% 8.83mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	20.2% 24.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	25.7% 257mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	14.7% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	12% 0.28mg	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	36.7% 257mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	6.36% 95mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	21% 773g	1.7% 62.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Pan-fried Refrigerated Hash Brown Potatoes:

• Boiled and Drained Carrots have 16.9 times more Vitamin B1, 6.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, 9.2 times more Vitamin C, 4.2 times more Vitamin E and 4.8 times more Vitamin K than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Boiled and Drained Carrots as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Pan-fried Refrigerated Hash Brown Potatoes:

• Boiled and Drained Carrots have 20.7 times more Calcium, 3.2 times more Iron, 2.2 times more Magnesium, 4.8 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, 5.2 times more Sodium, 2.2 times more Zinc and 12.3 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Boiled and Drained Carrots and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 1.7 times more Carbohydrate, 20.6 times more Sugars, 5.5 times more Fructose, 5.8 times more Fiber and 1.6 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 8.3 times more Fat, 3.9 times more Saturated Fat, 113.8 times more Omega 3 and 3.4 times more Omega 6 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Carrots as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.