Comparing Nutrients in 500 calories Fried O'brien Potatoes VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Fried O'brien Potatoes: 245g
• Canned Carrots with Liquids and Salt: 2174g

Fried O'brien Potatoes have 8.9 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 500 calories - Fried O'brien Potatoes or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Fried O'brien Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	47% 7.97g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	89.8% 117g	130g per day for Men 19-50 years
Sugars	NA	73.8% 53.5g	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	11% 4.17g	103% 39g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.45% 22μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	187% 2.43mg	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	7.35% 29.4μg	43.5% 174μg	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	28.3% 25.5mg	48.3% 43.5mg	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	NA	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried O'brien Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.9% 49mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	249% 2.24mg	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	29.4% 2.35mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	425% 9.8mg	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	32.6% 228mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	7.03% 105mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	4.1% 152g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fried O'brien Potatoes vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 604.1 times more Vitamin A, 3.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 5.9 times more Vitamin B9 and 1.7 times more Vitamin C than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fried O'brien Potatoes vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 13.7 times more Calcium, 3.8 times more Copper, 4.8 times more Iron, 2.3 times more Magnesium, 17.7 times more Manganese, 1.9 times more Phosphorus, 3.2 times more Potassium, 3 times more Selenium, 49.5 times more Sodium, 4.7 times more Zinc and 13.3 times more Water than Prepared Frozen O'brien Potatoes.

Comparison of macro-nutrients per 500 calories:

• Prepared Frozen O'brien Potatoes have 10.6 times more Fat, 14.9 times more Saturated Fat, 3.1 times more Omega 3 and 6.5 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Carbohydrate, 9.4 times more Fiber and 2.3 times more Protein than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Prepared Frozen O'brien Potatoes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.