Comparing Nutrients in 100 calories Baked PotatoesVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Baked Potatoes

108g

Canned Carrots with Liquids and Salt

435g

Baked Potatoes have 4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has 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 100 calories - Baked Potatoes or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Baked Potatoes

10%

89%

Canned Carrots with Liquids and Salt

86%

100 kcal ▼

Macro Nutrients

Baked Potatoesvs Canned Carrots with Liquids and Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.14%0.14g

Fat

0.63%0.61g

0.14 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.037g

Saturated Fat

0.34%0.11g

0.037 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.87%0.014g

Omega 3

2.17%0.035g

0.014 gvs0.035 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.27%0.046g

Omega 6

1.43%0.24g

0.046 gvs0.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.5%22.7g

Carbohydrate

18%23.3g

22.7 gvs23.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.75%1.27g

Sugars

14.8%10.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.27 gvs10.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.5%0.37g

Fructose

≤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]

0.37 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.47g

Glucose

0.47 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

0.43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.23%2.37g

Fiber

20.6%7.83g

2.37 gvs7.83 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.8%2.7g

Protein

4.5%2.52g

2.7 gvs2.52 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Potatoesvs Canned Carrots with Liquids and Salt

0.12%1.08μg

Vitamin A

296%2665μg

RAE, retinol activity equivalents

1.08 μgvs2665 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.73%0.069mg

Vitamin B1

6.9%0.083mg

Thiamine

0.069 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.97%0.052mg

Vitamin B2

9.03%0.12mg

Riboflavin

0.052 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.48%1.5mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.1%0.4mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.4 mgvs0.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25.7%0.33mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.33 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.53%30μg

Vitamin B9

8.7%34.8μg

Folates and Folic Acid

30 μgvs34.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11.5%10.3mg

Vitamin C

9.66%8.7mg

Ascorbic acid

10.3 mgvs8.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.29%0.043mg

Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

0.043 mgvs3.17 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.8%2.15μg

Vitamin K

35.5%42.6μg

Phytomenadione or phylloquinone

2.15 μgvs42.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Potatoesvs Canned Carrots with Liquids and Salt

1.6%16mg

Calcium

13.5%135mg

16 mgvs135 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg

Copper

49.8%0.45mg

0.13 mgvs0.45 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.5%1.16mg

Iron

28.3%2.26mg

1.16 mgvs2.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.17%30mg

Magnesium

9.3%39mg

30 mgvs39 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.2%0.24mg

Manganese

85%1.96mg

0.24 mgvs1.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.8%75.3mg

Phosphorus

12.4%87mg

75.3 mgvs87 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%575mg

Potassium

22%752mg

575 mgvs752 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.78%0.43μg

Selenium

3.16%1.74μg

0.43 μgvs1.74 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.72%10.8mg

Sodium

69.6%1043mg

10.8 mgvs1043 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.5%0.39mg

Zinc

11.5%1.26mg

0.39 mgvs1.26 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.18%80.5g

Water

11%404g

80.5 gvs404 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Baked Potatoes vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain 2478.7 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 73.8 times more Vitamin E and 19.8 times more Vitamin K than Whole Baked Potatoes.
Both Whole Baked Potatoes and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C per 100 kcal.
Both Whole Baked Potatoes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Potatoes vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain 8.4 times more Calcium, 3.5 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 8.3 times more Manganese, 1.3 times more Potassium, 4 times more Selenium, 97 times more Sodium, 3.3 times more Zinc and 5 times more Water than Whole Baked Potatoes.
Both Whole Baked Potatoes and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Carrots Solids and Liquids with Salt contain 2.5 times more Omega 3, 5.3 times more Omega 6, 8.4 times more Sugars and 3.3 times more Fiber than Whole Baked Potatoes.
Both Whole Baked Potatoes and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Whole Baked Potatoes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked PotatoesVS Microwaved PotatoesCanned Carrots with Liquids and SaltVS Microwaved PotatoesBaked PotatoesVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 100 calories Baked PotatoesVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked Potatoes or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: