Comparing Nutrients in 300 calories Cooked Frozen Potatoes with SaltVS Carrots

Weight per 300 calories

Cooked Frozen Potatoes with Salt

476g

Carrots

732g

Cooked Frozen Potatoes with Salt 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 300 calories - Cooked Frozen Potatoes with Salt or Carrots?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Potatoes with Salt

12%

86%

Carrots

87%

300 kcal ▼

Macro Nutrients

Cooked Frozen Potatoes with Saltvs 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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0.64%0.62g

Fat

1.8%1.76g

0.62 gvs1.76 g

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

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0.51%0.16g

Saturated Fat

0.73%0.23g

0.16 gvs0.23 g

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

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3.87%0.062g

Omega 3

0.91%0.015g

0.062 gvs0.015 g

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

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1.18%0.2g

Omega 6

4.3%0.73g

0.2 gvs0.73 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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51%66.3g

Carbohydrate

54%70g

66.3 gvs70 g

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

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Sugars

48%34.7g

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

NA gvs34.7 g

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

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Fructose

5.55%4.02g

≤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 gvs4.02 g

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

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Glucose

%4.3g

NA gvs4.3 g

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

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Sucrose

%26.3g

NA gvs26.3 g

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

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17.5%6.67g

Fiber

54%20.5g

6.67 gvs20.5 g

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

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17%9.43g

Protein

12%6.8g

9.43 gvs6.8 g

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

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Vitamins

Cooked Frozen Potatoes with Saltvs Carrots

0%0μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

0 μgvs6110 μg

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

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40.5%0.49mg

Vitamin B1

40.2%0.48mg

Thiamine

0.49 mgvs0.48 mg

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

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9.16%0.12mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.12 mgvs0.42 mg

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

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39.5%6.3mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

6.3 mgvs7.2 mg

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

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26.7%1.33mg

Vitamin B5

40%2mg

Pantothenic acid

1.33 mgvs2 mg

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

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74%0.96mg

Vitamin B6

77.7%1mg

Pyridoxine

0.96 mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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9.52%38μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

38 μgvs139 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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49.7%44.8mg

Vitamin C

48%43mg

Ascorbic acid

44.8 mgvs43 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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Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

NA mgvs4.83 mg

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

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Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

NA μgvs97 μg

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

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Minerals

Cooked Frozen Potatoes with Saltvs Carrots

3.33%33.3mg

Calcium

24%241mg

33.3 mgvs241 mg

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

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41.3%0.37mg

Copper

36.6%0.33mg

0.37 mgvs0.33 mg

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

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Fluoride

0.59%23.4μg

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

NA μgvs23.4 μg

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

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50%4mg

Iron

27.4%2.2mg

4 mgvs2.2 mg

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

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12.5%52.4mg

Magnesium

21%88mg

52.4 mgvs88 mg

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

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38.3%0.88mg

Manganese

45.5%1.05mg

0.88 mgvs1.05 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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17.7%124mg

Phosphorus

36.6%256mg

124 mgvs256 mg

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

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40%1367mg

Potassium

69%2341mg

1367 mgvs2341 mg

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

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1.73%0.95μg

Selenium

1.33%0.73μg

0.95 μgvs0.73 μg

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

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81.3%1219mg

Sodium

33.7%505mg

1219 mgvs505 mg

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

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11%1.2mg

Zinc

16%1.76mg

1.2 mgvs1.76 mg

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

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10.7%394g

Water

17.5%646g

394 gvs646 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 Cooked Frozen Potatoes with Salt vs Carrots:

Raw Carrots contain more Vitamin A, 3.6 times more Vitamin B2, 1.5 times more Vitamin B5 and 3.6 times more Vitamin B9 than Boiled Frozen Potatoes, drained with Salt.
Both Boiled Frozen Potatoes, drained with Salt and Raw Carrots have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per 300 kcal.
Both Boiled Frozen Potatoes, drained with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Potatoes with Salt vs Carrots:

Boiled Frozen Potatoes, drained with Salt have 1.8 times more Iron and 2.4 times more Sodium than Raw Carrots.
While Raw Carrots contain 7.2 times more Calcium, 1.7 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Zinc and 1.6 times more Water than Boiled Frozen Potatoes, drained with Salt.
Both Boiled Frozen Potatoes, drained with Salt and Raw Carrots have similar amounts of Copper and Manganese per 300 kcal.
Both Boiled Frozen Potatoes, drained with Salt as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Frozen Potatoes, drained with Salt have 4.2 times more Omega 3 and 1.4 times more Protein than Raw Carrots.
While Raw Carrots contain 3.7 times more Omega 6 and 3.1 times more Fiber than Boiled Frozen Potatoes, drained with Salt.
Both Boiled Frozen Potatoes, drained with Salt and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled Frozen Potatoes, drained with Salt as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Frozen Potatoes with SaltVS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with SaltCarrotsVS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with SaltCooked Frozen Potatoes with SaltVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Cooked Frozen Potatoes with SaltVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Frozen Potatoes with Salt or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: