Comparing Nutrients in 300 calories Pan-fried Refrigerated Hash Brown Potatoes VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 124g
• Canned Carrots with Liquids and Salt: 1304g

Pan-fried Refrigerated Hash Brown Potatoes have 10.5 times more energy per 100g than Canned Carrots with Liquids and Salt. It has above average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Pan-fried Refrigerated Hash Brown Potatoes or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	54% 70g	130g per day for Men 19-50 years
Sugars	2% 1.44g	44.3% 32g	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	0.77% 0.56g	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	% 0.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.7% 4.46g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	7.17% 4g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.033mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	112% 1.46mg	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	NA	26% 104μg	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	3.7% 3.35mg	29% 26mg	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	14% 2.1mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.2% 24.3μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	149% 1.34mg	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	11.5% 0.92mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	255% 5.87mg	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	21.6% 151mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	NA	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	6.36% 95mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pan-fried Refrigerated Hash Brown Potatoes vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 7.4 times more Vitamin B1, 5.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 3.2 times more Vitamin B6, 7.8 times more Vitamin C, 4.6 times more Vitamin E and 5.3 times more Vitamin K than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 32.6 times more Calcium, 10.1 times more Copper, 7.4 times more Iron, 3 times more Magnesium, 21 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium, 32.8 times more Sodium, 4.8 times more Zinc and 19.3 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 300 calories:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 7 times more Fat, 3.1 times more Saturated Fat, 9.3 times more Omega 3 and 3.5 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Carbohydrate, 22.3 times more Sugars, 5.3 times more Fiber and 1.9 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.