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

Weight per 300 calories

• Boiled Carrots: 857g
• Refrigerated Hash Brown Potatoes: 357g

Unprepared Refrigerated Hash Brown Potatoes have 2.4 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Boiled Carrots	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	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	NA	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	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	4.5% 3.25g	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	1.77% 1.3g	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	% 1.93g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	17% 6.43g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	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	8.04% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	6.04% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	70.6% 0.92mg	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	19.4% 17.5mg	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	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	25.7% 257mg	2.14% 21.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	24.6% 0.22mg	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	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	21.7% 0.5mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	12.3% 1.36mg	11mg per day for Men 19-50 years
Water	21% 773g	7.5% 278g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 5.9 times more Vitamin B1, 4.8 times more Vitamin B2, 1.4 times more Vitamin B6, 1.8 times more Vitamin C, 35.3 times more Vitamin E and 82.2 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Boiled and Drained Carrots and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Boiled and Drained Carrots as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Carrots have 12 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 1.3 times more Potassium, 3.3 times more Sodium, 1.3 times more Zinc and 2.8 times more Water than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.5 times more Copper and 1.7 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 9.1 times more Sugars, 2.4 times more Fructose and 4 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• Both Boiled and Drained Carrots and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Carrots as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.