Comparing Nutrients in 500 calories Canned CarrotsVS Baked Red Potatoes

Weight per 500 calories

Canned Carrots

2000g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 3.5 times more energy per unit of mass than Canned Carrots Solids, which is average in comparison to other foods. Canned Carrots having very low energy density.

Which food has more nutrients per 500 calories - Canned Carrots or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Carrots

10%

84%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Canned Carrotsvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.9%3.8g

Fat

0.89%0.86g

3.8 gvs0.86 g

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

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2.25%0.72g

Saturated Fat

0.72%0.23g

0.72 gvs0.23 g

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

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13.8%0.22g

Omega 3

5.4%0.086g

0.22 gvs0.086 g

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

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9.3%1.58g

Omega 6

1.66%0.28g

1.58 gvs0.28 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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85.2%111g

Carbohydrate

86.6%113g

111 gvs113 g

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

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68.4%49.6g

Sugars

11.3%8.2g

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

49.6 gvs8.2 g

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

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Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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79%30g

Fiber

27.2%10.3g

30 gvs10.3 g

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

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23%13g

Protein

23.6%13.2g

13 gvs13.2 g

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

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Vitamins

Canned Carrotsvs Baked Red Potatoes

1240%11160μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

11160 μgvs5.75 μg

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

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30%0.36mg

Vitamin B1

34.5%0.41mg

Thiamine

0.36 mgvs0.41 mg

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

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46%0.6mg

Vitamin B2

22%0.29mg

Riboflavin

0.6 mgvs0.29 mg

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

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69%11mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

11 mgvs9.17 mg

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

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54%2.7mg

Vitamin B5

39%1.96mg

Pantothenic acid

2.7 mgvs1.96 mg

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

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172%2.24mg

Vitamin B6

94%1.2mg

Pyridoxine

2.24 mgvs1.2 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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45%180μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

180 μgvs155 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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60%54mg

Vitamin C

80.5%72.4mg

Ascorbic acid

54 mgvs72.4 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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99%15mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

15 mgvs0.46 mg

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

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163%196μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

196 μgvs16 μg

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

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Minerals

Canned Carrotsvs Baked Red Potatoes

50%500mg

Calcium

5.17%51.7mg

500 mgvs51.7 mg

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

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231%2.08mg

Copper

111%1mg

2.08 mgvs1 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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160%13mg

Iron

50.3%4.02mg

13 mgvs4.02 mg

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

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38%160mg

Magnesium

38.3%161mg

160 mgvs161 mg

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

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391%9mg

Manganese

43.2%0.99mg

9 mgvs0.99 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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68.6%480mg

Phosphorus

59%414mg

480 mgvs414 mg

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

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105%3580mg

Potassium

92%3132mg

3580 mgvs3132 mg

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

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14.5%8μg

Selenium

8 μgvsNA μg

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

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56%840mg

Sodium

4.6%69mg

840 mgvs69 mg

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

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47.3%5.2mg

Zinc

21%2.3mg

5.2 mgvs2.3 mg

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

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50.2%1859g

Water

12%441g

1859 gvs441 g

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

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Lets compare vitamin content per 500 calories of Canned Carrots vs Baked Red Potatoes:

Canned Carrots Solids have 1941.8 times more Vitamin A, 2.1 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 32.2 times more Vitamin E and 12.2 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin C than Canned Carrots Solids.
Both Canned Carrots Solids and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
Both Canned Carrots Solids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots vs Baked Red Potatoes:

Canned Carrots Solids have 9.7 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 9.1 times more Manganese, 12.2 times more Sodium, 2.3 times more Zinc and 4.2 times more Water than Baked Whole Red Potatoes.
Both Canned Carrots Solids and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Carrots Solids have 2.6 times more Omega 3, 5.6 times more Omega 6, 6 times more Sugars and 2.9 times more Fiber than Baked Whole Red Potatoes.
Both Canned Carrots Solids and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Canned Carrots Solids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned CarrotsVS Cooked Frozen Carrots with SaltBaked Red PotatoesVS Cooked Frozen Carrots with SaltCanned CarrotsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Canned CarrotsVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Carrots or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: