Comparing Nutrients in 100 calories Canned PotatoesVS Carrots

Weight per 100 calories

Canned Potatoes

167g

Carrots

244g

Canned Potatoes have 1.5 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Canned Potatoes or Carrots?

Macros Ratio

Protein Fat Carbs

Canned Potatoes

88%

Carrots

87%

100 kcal ▼

Macro Nutrients

Canned Potatoesvs Carrots

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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0.34%0.33g

Fat

0.6%0.59g

0.33 gvs0.59 g

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

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0.27%0.085g

Saturated Fat

0.24%0.078g

0.085 gvs0.078 g

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

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2.1%0.033g

Omega 3

0.3%0.005g

0.033 gvs0.005 g

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

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0.62%0.11g

Omega 6

1.43%0.24g

0.11 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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17.4%22.7g

Carbohydrate

18%23.4g

22.7 gvs23.4 g

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

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1.36%0.98g

Sugars

16%11.6g

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

0.98 gvs11.6 g

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

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Fructose

1.85%1.34g

≤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]

NA gvs1.34 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%8.76g

NA gvs8.76 g

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

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10.5%4g

Fiber

18%6.83g

4 gvs6.83 g

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

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4.17%2.33g

Protein

4.05%2.27g

2.33 gvs2.27 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Potatoesvs Carrots

0%0μg

Vitamin A

226%2037μg

RAE, retinol activity equivalents

0 μgvs2037 μg

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

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9.72%0.12mg

Vitamin B1

13.4%0.16mg

Thiamine

0.12 mgvs0.16 mg

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

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1.3%0.017mg

Vitamin B2

11%0.14mg

Riboflavin

0.017 mgvs0.14 mg

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

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9.6%1.53mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

1.53 mgvs2.4 mg

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

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8.17%0.41mg

Vitamin B5

13.3%0.67mg

Pantothenic acid

0.41 mgvs0.67 mg

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

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24.4%0.32mg

Vitamin B6

26%0.34mg

Pyridoxine

0.32 mgvs0.34 mg

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

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Vitamin B7

18%5.4μg

Biotin

NA μgvs5.4 μg

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

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2.5%10μg

Vitamin B9

11.6%46.3μg

Folates and Folic Acid

10 μgvs46.3 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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9.44%8.5mg

Vitamin C

16%14.4mg

Ascorbic acid

8.5 mgvs14.4 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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0.56%0.083mg

Vitamin E

10.7%1.6mg

Tocopherols and Tocotrienols

0.083 mgvs1.6 mg

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

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2.1%2.5μg

Vitamin K

27%32μg

Phytomenadione or phylloquinone

2.5 μgvs32 μg

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

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Minerals

Canned Potatoesvs Carrots

0.83%8.33mg

Calcium

8.05%80.5mg

8.33 mgvs80.5 mg

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

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10.6%0.095mg

Copper

12%0.11mg

0.095 mgvs0.11 mg

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

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Fluoride

0.2%7.8μg

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

NA μgvs7.8 μg

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

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26.3%2.1mg

Iron

9.15%0.73mg

2.1 mgvs0.73 mg

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

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5.56%23.3mg

Magnesium

6.97%29.3mg

23.3 mgvs29.3 mg

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

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8.7%0.2mg

Manganese

15%0.35mg

0.2 mgvs0.35 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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6.67%46.7mg

Phosphorus

12%85.4mg

46.7 mgvs85.4 mg

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

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11.2%382mg

Potassium

23%780mg

382 mgvs780 mg

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

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2.73%1.5μg

Selenium

0.44%0.24μg

1.5 μgvs0.24 μg

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

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0.56%8.33mg

Sodium

11.2%168mg

8.33 mgvs168 mg

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

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4.24%0.47mg

Zinc

5.32%0.59mg

0.47 mgvs0.59 mg

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

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3.8%141g

Water

5.82%215g

141 gvs215 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 Canned Potatoes vs Carrots:

Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B1, 8.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.6 times more Vitamin B9, 1.7 times more Vitamin C, 19.3 times more Vitamin E and 12.9 times more Vitamin K than Canned Potatoes Solids no Salt.
Both Canned Potatoes Solids no Salt and Raw Carrots have similar amounts of Vitamin B6 per 100 kcal.
Both Canned Potatoes Solids no Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Potatoes vs Carrots:

Canned Potatoes Solids no Salt have 2.9 times more Iron and 6.2 times more Selenium than Raw Carrots.
While Raw Carrots contain 9.7 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 20.2 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Canned Potatoes Solids no Salt.
Both Canned Potatoes Solids no Salt and Raw Carrots have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Potatoes Solids no Salt have 6.8 times more Omega 3 than Raw Carrots.
While Raw Carrots contain 2.3 times more Omega 6, 11.8 times more Sugars and 1.7 times more Fiber than Canned Potatoes Solids no Salt.
Both Canned Potatoes Solids no Salt and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Canned Potatoes Solids no Salt as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned PotatoesVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mixCarrotsVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mixCanned PotatoesVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 100 calories Canned PotatoesVS Carrots

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Potatoes or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: