Comparing Nutrients in 1 kilogram Boiled Carrots VS Boiled Peeled Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	12% 350kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	154% 200g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	12.3% 8.9g	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	4.97% 3.6g	3.86% 2.8g	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	% 4g	% 3.3g	g per day for Men 19-50 years
Sucrose	% 27g	% 1.8g	g per day for Men 19-50 years
Fiber	79% 30g	47.4% 18g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	207% 2.7mg	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	35% 140μg	22.5% 90μg	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	40% 36mg	82.2% 74mg	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	68.7% 10.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	30% 300mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	186% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	NA	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	42.5% 3.4mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	61% 1.4mg	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	43% 300mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	21% 775g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Boiled Peeled Potatoes:

• Boiled and Drained Carrots have 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.
• While Boiled Peeled Potatoes no Salt contain 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.
• Both Boiled and Drained Carrots as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Boiled Peeled Potatoes:

• Boiled and Drained Carrots have 3.8 times more Calcium, 2.3 times more Selenium and 11.6 times more Sodium than Boiled Peeled Potatoes no Salt.
• While Boiled Peeled Potatoes no Salt contain 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.
• Both Boiled and Drained Carrots and Boiled Peeled Potatoes no Salt have similar amounts of Iron, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 3.9 times more Sugars and 1.7 times more Fiber than Boiled Peeled Potatoes no Salt.
• While Boiled Peeled Potatoes no Salt contain 2.5 times more Energy, 2.4 times more Carbohydrate and 2.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.