Comparing Nutrients in 14 ounces Boiled Peeled Potatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Peeled Potatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	11.8% 341kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	19% 13.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.53% 1.1g	1.97% 1.43g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.3g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 10.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	12% 6.8g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.6% 29.4mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.4% 1.23mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	26.7% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.3% 307g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Peeled Potatoes vs Boiled Carrots:

• Boiled Peeled Potatoes no Salt have 1.5 times more Vitamin B1, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.3 times more Vitamin B2, 1.6 times more Vitamin B9, 103 times more Vitamin E and 6.2 times more Vitamin K than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Peeled Potatoes vs Boiled Carrots:

• Boiled Peeled Potatoes no Salt have 9.8 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.8 times more Calcium, 2.3 times more Selenium and 11.6 times more Sodium than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Boiled and Drained Carrots have similar amounts of Iron, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Peeled Potatoes no Salt have 2.5 times more Energy, 2.4 times more Carbohydrate and 2.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.9 times more Sugars and 1.7 times more Fiber than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.