Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Carrots with Salt

Weight per 300 calories

Baked White Potatoes

326g

Canned Carrots with Salt

1200g

Baked White Potatoes have 3.7 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Canned Carrots with Salt

10%

84%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Canned Carrots with Salt

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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0.5%0.49g

Fat

2.35%2.28g

0.49 gvs2.28 g

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

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0.41%0.13g

Saturated Fat

1.35%0.43g

0.13 gvs0.43 g

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

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3.06%0.049g

Omega 3

8.25%0.13g

0.049 gvs0.13 g

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

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0.94%0.16g

Omega 6

5.58%0.95g

0.16 gvs0.95 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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53%68.7g

Carbohydrate

51%66.5g

68.7 gvs66.5 g

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

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6.9%5g

Sugars

41%29.8g

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

5 gvs29.8 g

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

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1.6%1.17g

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]

1.17 gvsNA g

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

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%2.05g

Glucose

2.05 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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18%6.85g

Fiber

47.4%18g

6.85 gvs18 g

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

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12.2%6.85g

Protein

13.7%7.68g

6.85 gvs7.68 g

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

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Vitamins

Baked White Potatoesvs Canned Carrots with Salt

0.36%3.26μg

Vitamin A

744%6696μg

RAE, retinol activity equivalents

3.26 μgvs6696 μg

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

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13%0.16mg

Vitamin B1

18%0.22mg

Thiamine

0.16 mgvs0.22 mg

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

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10.8%0.14mg

Vitamin B2

27.7%0.36mg

Riboflavin

0.14 mgvs0.36 mg

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

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31%5mg

Vitamin B3

41.4%6.62mg

Niacin, nicotinic acid, niacinamide

5 mgvs6.62 mg

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

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25%1.25mg

Vitamin B5

32.4%1.62mg

Pantothenic acid

1.25 mgvs1.62 mg

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

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53%0.69mg

Vitamin B6

103%1.34mg

Pyridoxine

0.69 mgvs1.34 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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31%124μg

Vitamin B9

27%108μg

Folates and Folic Acid

124 μgvs108 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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45.7%41mg

Vitamin C

36%32.4mg

Ascorbic acid

41 mgvs32.4 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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0.87%0.13mg

Vitamin E

59.2%8.9mg

Tocopherols and Tocotrienols

0.13 mgvs8.9 mg

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

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7.34%8.8μg

Vitamin K

98%118μg

Phytomenadione or phylloquinone

8.8 μgvs118 μg

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

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Minerals

Baked White Potatoesvs Canned Carrots with Salt

3.26%32.6mg

Calcium

30%300mg

32.6 mgvs300 mg

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

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46%0.41mg

Copper

139%1.25mg

0.41 mgvs1.25 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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26%2.1mg

Iron

96%7.68mg

2.1 mgvs7.68 mg

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

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21%88mg

Magnesium

23%96mg

88 mgvs96 mg

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

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26.8%0.62mg

Manganese

235%5.4mg

0.62 mgvs5.4 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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35%245mg

Phosphorus

41%288mg

245 mgvs288 mg

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

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52%1774mg

Potassium

63%2148mg

1774 mgvs2148 mg

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

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2.96%1.63μg

Selenium

8.73%4.8μg

1.63 μgvs4.8 μg

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

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1.52%23mg

Sodium

194%2904mg

23 mgvs2904 mg

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

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10.4%1.14mg

Zinc

28.4%3.12mg

1.14 mgvs3.12 mg

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

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6.65%246g

Water

30%1115g

246 gvs1115 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 Baked White Potatoes vs Canned Carrots with Salt:

Baked Whole White Potatoes have 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 2053.4 times more Vitamin A, 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 68.1 times more Vitamin E and 13.4 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Drained Canned Carrots with Salt have similar amounts of Vitamin B9 per 300 kcal.
Both Baked Whole White Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Canned Carrots with Salt:

Drained Canned Carrots with Salt contain 9.2 times more Calcium, 3 times more Copper, 3.7 times more Iron, 8.8 times more Manganese, 2.9 times more Selenium, 127.2 times more Sodium, 2.7 times more Zinc and 4.5 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Drained Canned Carrots with Salt have similar amounts of Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Drained Canned Carrots with Salt contain 2.7 times more Omega 3, 5.9 times more Omega 6, 6 times more Sugars and 2.6 times more Fiber than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Baked Whole White Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesCanned Carrots with SaltVS Baked Red PotatoesBaked White PotatoesVS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Carrots with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: