Comparing Nutrients in 300 calories Potato BreadVS Boiled Carrots

Weight per 300 calories

Potato Bread

113g

Boiled Carrots

857g

Potato Bread has 7.6 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Potato Bread or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Potato Bread

19%

11%

70%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Potato Breadvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.64%3.53g

Fat

1.6%1.54g

3.53 gvs1.54 g

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

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0%0g

Saturated Fat

0.8%0.26g

0 gvs0.26 g

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

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0%0g

Omega 3

0.54%0.009g

0 gvs0.009 g

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

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0%0g

Omega 6

4.4%0.75g

0 gvs0.75 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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41%53g

Carbohydrate

54%70.5g

53 gvs70.5 g

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

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14.6%10.6g

Sugars

40.8%29.6g

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

10.6 gvs29.6 g

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

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Fructose

4.26%3.1g

≤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 gvs3.1 g

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

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Glucose

%3.43g

NA gvs3.43 g

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

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Sucrose

%23g

NA gvs23 g

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

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18.7%7.1g

Fiber

67.7%25.7g

7.1 gvs25.7 g

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

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25%14g

Protein

11.6%6.5g

14 gvs6.5 g

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

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Vitamins

Potato Breadvs Boiled Carrots

3%27μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

27 μgvs7303 μg

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

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17.7%0.21mg

Vitamin B1

47%0.57mg

Thiamine

0.21 mgvs0.57 mg

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

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9.2%0.12mg

Vitamin B2

29%0.38mg

Riboflavin

0.12 mgvs0.38 mg

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

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8.8%1.4mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs5.53 mg

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

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18.4%0.92mg

Vitamin B5

39.8%2mg

Pantothenic acid

0.92 mgvs2 mg

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

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20%0.26mg

Vitamin B6

101%1.3mg

Pyridoxine

0.26 mgvs1.3 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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35.5%142μg

Vitamin B9

30%120μg

Folates and Folic Acid

142 μgvs120 μg

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

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7.05%0.17μg

Vitamin B12

0%0μg

Cobalamin

0.17 μgvs0 μg

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

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0%0mg

Vitamin C

34.3%31mg

Ascorbic acid

0 mgvs31 mg

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

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0.38%2.26IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

2.26 IUvs0 IU

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

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3.53%0.53mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.53 mgvs8.83 mg

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

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6.4%7.67μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

7.67 μgvs117 μg

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

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Minerals

Potato Breadvs Boiled Carrots

21.2%212mg

Calcium

25.7%257mg

212 mgvs257 mg

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

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11.8%0.11mg

Copper

16%0.15mg

0.11 mgvs0.15 mg

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

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Fluoride

10%407μg

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

NA μgvs407 μg

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

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31.7%2.54mg

Iron

36.4%2.9mg

2.54 mgvs2.9 mg

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

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7.5%31.6mg

Magnesium

20.4%85.7mg

31.6 mgvs85.7 mg

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

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12.4%0.29mg

Manganese

57.8%1.33mg

0.29 mgvs1.33 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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59.5%416mg

Phosphorus

36.7%257mg

416 mgvs257 mg

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

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24%810mg

Potassium

59.2%2014mg

810 mgvs2014 mg

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

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19.5%10.7μg

Selenium

11%6μg

10.7 μgvs6 μg

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

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28%423mg

Sodium

33%497mg

423 mgvs497 mg

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

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14.8%1.62mg

Zinc

15.6%1.7mg

1.62 mgvs1.7 mg

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

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1.02%38g

Water

21%773g

38 gvs773 g

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

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Lets compare vitamin content per 300 calories of Potato Bread vs Boiled Carrots:

Potato Bread has more Vitamin B12 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 269.8 times more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 3.9 times more Vitamin B3, 2.2 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin C, 16.7 times more Vitamin E and 15.3 times more Vitamin K than Potato Bread.
Both Potato Bread and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 300 kcal.
Both Potato Bread as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Potato Bread vs Boiled Carrots:

Potato Bread has 1.6 times more Phosphorus and 1.8 times more Selenium than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Copper, 2.7 times more Magnesium, 4.7 times more Manganese, 2.5 times more Potassium and 20.4 times more Water than Potato Bread.
Both Potato Bread and Boiled and Drained Carrots have similar amounts of Calcium, Iron, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Potato Bread has 2.3 times more Fat and 2.2 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain more Omega 6, 1.3 times more Carbohydrate, 2.8 times more Sugars and 3.6 times more Fiber than Potato Bread.
Both Potato Bread and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
Both Potato Bread as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Potato BreadVS Focaccia, Italian flatbread, plainBoiled CarrotsVS Focaccia, Italian flatbread, plainPotato BreadVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Potato BreadVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Potato Bread or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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