Comparing Nutrients in 500 calories Canned Carrots with Salt VS Cooked Frozen Potatoes

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Cooked Frozen Potatoes: 769g

Boiled and Drained Frozen Potatoes have 2.6 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Cooked Frozen Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Frozen Potatoes	12%	2%	86%

Macro Nutrients

	Canned Carrots with Salt	Cooked Frozen Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	86% 112g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	23% 13g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Frozen Potatoes	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	65.4% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	63.8% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	120% 1.55mg	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	45% 180μg	15.4% 61.5μg	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	60% 54mg	80.3% 72.3mg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Frozen Potatoes	Recommended Dietary Allowance
Calcium	50% 500mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	66.7% 0.6mg	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	160% 13mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	62% 1.42mg	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	68.6% 480mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	65% 2208mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	17.2% 637g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Cooked Frozen Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Cooked Frozen Potatoes?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Cooked Frozen Potatoes:

• 500 calories of Canned Carrots with Salt have more Vitamin A, 3.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cooked Frozen Potatoes.
• While 500 kcal of Boiled and Drained Frozen Potatoes contain 2.2 times more Vitamin B1 and 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Potatoes provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cooked Frozen Potatoes have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Cooked Frozen Potatoes:

• 500 calories of Canned Carrots with Salt have 9.3 times more Calcium, 3.5 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 6.3 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, 5.2 times more Selenium, 31.5 times more Sodium, 2.7 times more Zinc and 2.9 times more Water than Cooked Frozen Potatoes.
• 500 calories of Cooked Frozen Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 2.2 times more Omega 3 and 2.8 times more Fiber than Cooked Frozen Potatoes.
• Both Canned Carrots with Salt and Cooked Frozen Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked Frozen Potatoes provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Frozen Potatoes provide inadequate amounts of Omega 6 in 500 calories.