Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Canned Carrots with Salt

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Canned Carrots with Salt: 2000g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	85.2% 111g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	68.4% 49.6g	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	2.3% 1.67g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	79% 30g	38g per day for Men 19-50 years
Protein	19% 10.7g	23% 13g	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	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	172% 2.24mg	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	14.4% 57.5μg	45% 180μg	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	83% 74.7mg	60% 54mg	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	0.38% 0.057mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	163% 196μg	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	2.87% 28.7mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	231% 2.08mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	22.3% 1.8mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	391% 9mg	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% 253mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	12% 442g	50.2% 1859g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Canned Carrots with Salt:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Canned Carrots with Salt:

• 500 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.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 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 500 calories.