Comparing Nutrients in 500 calories Refrigerated Hash Brown Potatoes VS Carrots

Weight per 500 calories

• Refrigerated Hash Brown Potatoes: 595g
• Carrots: 1220g

Refrigerated Hash Brown Potatoes have 2 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Refrigerated Hash Brown Potatoes or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	90% 117g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	79.7% 58g	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	2.96% 2.14g	9.25% 6.7g	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	% 3.2g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	28% 10.7g	90% 34g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	58% 232μg	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	32.4% 29mg	80% 72mg	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	2.78% 0.42mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Carrots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	35.7% 2.86mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	76% 1.74mg	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	59.5% 417mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	12.5% 463g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Refrigerated Hash Brown Potatoes vs Carrots:

• Raw Carrots contain 5 times more Vitamin B1, 5.4 times more Vitamin B2, 2.5 times more Vitamin C, 19.3 times more Vitamin E and 67.6 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Raw Carrots have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Refrigerated Hash Brown Potatoes vs Carrots:

• Unprepared Refrigerated Hash Brown Potatoes have 14.2 times more Selenium than Raw Carrots.
• While Raw Carrots contain 11.3 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.5 times more Potassium, 3.4 times more Sodium, 1.3 times more Zinc and 2.3 times more Water than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Raw Carrots have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots contain 10.7 times more Sugars, 3.1 times more Fructose and 3.2 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.