Comparing Nutrients in 500 calories White Potatoes VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• White Potatoes: 725g
• Canned Carrots with Liquids and Salt: 2174g

White Potatoes have 3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low 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 - White Potatoes or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	White 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	0.75% 0.72g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	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	87.6% 114g	89.8% 117g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	3.4% 2.46g	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	% 3.84g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	45.8% 17.4g	103% 39g	38g per day for Men 19-50 years
Protein	21.7% 12g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.72mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	32.6% 130μg	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	73.3% 66mg	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	0.48% 0.072mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.66% 11.6μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	47% 3.77mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	64% 449mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	86.7% 2949mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	3.95% 2.17μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	7.73% 116mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	16% 591g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Potatoes vs Canned Carrots with Liquids and Salt:

• Raw Whole White Potatoes have 1.2 times more Vitamin B1 and 1.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9, 219 times more Vitamin E and 18.4 times more Vitamin K than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Whole White 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 White Potatoes vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 10.3 times more Calcium, 2.7 times more Copper, 3 times more Iron, 1.3 times more Magnesium, 9.3 times more Manganese, 1.3 times more Potassium, 4 times more Selenium, 45 times more Sodium, 3 times more Zinc and 3.4 times more Water than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt contain 2.4 times more Omega 3, 5.3 times more Omega 6, 6.4 times more Sugars and 2.3 times more Fiber than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Whole White Potatoes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.