Comparing Nutrients in 14 ounces Russet Potatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Russet Potatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	11% 314kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	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	55% 71.7g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	1.26% 0.91g	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	% 0.99g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 10.7g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	31.3% 12g	38g per day for Men 19-50 years
Protein	15% 8.5g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Russet 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	27% 0.33mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	14% 55.6μg	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	25% 22.6mg	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	5.95% 7.14μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	42.7% 3.4mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	31% 218mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	48.7% 1655mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	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	10.5% 1.15mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.43% 312g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Whole Russet Potatoes have 1.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.3 times more Vitamin B2, 103 times more Vitamin E and 7.6 times more Vitamin K than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Whole Russet Potatoes 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 Russet Potatoes vs Boiled Carrots:

• Raw Whole Russet Potatoes have 6.1 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Calcium, 1.8 times more Selenium and 11.6 times more Sodium than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes and Boiled and Drained Carrots have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Whole Russet Potatoes have 2.3 times more Energy, 2.2 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.6 times more Sugars and 2.3 times more Fiber than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.