Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In Skin VS Canned Carrots with Salt

Weight per 300 calories

• Boiled Potato Flesh, Cooked In Skin: 345g
• Canned Carrots with Salt: 1200g

Boiled Potato Flesh, Cooked In Skin has 3.5 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.34g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	2.16% 0.034g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	51% 66.5g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	41% 29.8g	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	1.38% 1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	47.4% 18g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.3% 1.03mg	103% 1.34mg	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	8.62% 34.5μg	27% 108μg	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	50% 45mg	36% 32.4mg	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	0.23% 0.034mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.32% 7.6μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	4.26% 170μg	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	13.4% 1.07mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	235% 5.4mg	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	21.7% 152mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	38.4% 1307mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	7.17% 265g	30% 1115g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Canned Carrots with Salt:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 1.7 times more Vitamin B1 and 1.4 times more Vitamin C than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 5.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9, 257.5 times more Vitamin E and 15.5 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Carrots with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Canned Carrots with Salt:

• 300 kcal of Drained Canned Carrots with Salt contain 17.4 times more Calcium, 1.9 times more Copper, 7.2 times more Iron, 1.3 times more Magnesium, 11.3 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 4.6 times more Selenium, 210.5 times more Sodium, 3 times more Zinc and 4.2 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.
• 300 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Drained Canned Carrots with Salt contain 3.8 times more Omega 3, 9.5 times more Sugars and 2.9 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.