Comparing Nutrients in 300 calories Red Potatoes VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Red Potatoes: 429g
• Canned Carrots with Liquids and Salt: 1304g

Red Potatoes have 3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Red Potatoes or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Red 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	0.62% 0.6g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	52.4% 68g	54% 70g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	1.83% 1.33g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.24g	NA	g per day for Men 19-50 years
Fiber	19% 7.3g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.92mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	19.3% 77μg	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	41% 37mg	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	0.29% 0.043mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.4μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.3% 43mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	64% 0.57mg	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	39% 3.13mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	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	37.3% 261mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	9.38% 347g	32.8% 1213g	3700g per day for Men 19-50 years

Red Potatoes VS Canned Carrots With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Potatoes or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 300 calories of Red Potatoes vs Canned Carrots with Liquids and Salt:

• 300 calories of Red Potatoes have 1.4 times more Vitamin B1 and 1.4 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.7 times more Vitamin B2, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 1.4 times more Vitamin B9, 222.2 times more Vitamin E and 10.3 times more Vitamin K than Raw Whole Red Potatoes.
• Both Red Potatoes and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Whole Red Potatoes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Red Potatoes vs Canned Carrots with Liquids and Salt:

• 300 kcal of Canned Carrots Solids and Liquids with Salt contain 9.4 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 9.7 times more Manganese, 2.4 times more Selenium, 40.6 times more Sodium, 2.7 times more Zinc and 3.5 times more Water than Raw Whole Red Potatoes.
• Both Red Potatoes and Canned Carrots with Liquids and Salt contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Red Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Carrots Solids and Liquids with Salt contain 1.7 times more Omega 3, 5.8 times more Sugars and 3.2 times more Fiber than Raw Whole Red Potatoes.
• Both Red Potatoes and Canned Carrots with Liquids and Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Red Potatoes provide inadequate amounts of Omega 3
• Both Raw Whole Red Potatoes as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 300 calories.