Comparing Nutrients in 1 kilogram Boiled Carrots VS Microwaved Potatoes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Microwaved Potatoes Skin with Salt	13%	1%	86%

Macro Nutrients

	Boiled Carrots	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	45.5% 1320kcal	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	228% 296g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	145% 55g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Microwaved Potatoes Skin with Salt	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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	119% 5.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	378% 4.9mg	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	42.5% 170μg	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	170% 153mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	980% 8.8mg	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	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	426% 9.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	191% 6500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	17% 635g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Microwaved Potatoes Skin with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Microwaved Potatoes Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Microwaved Potatoes Skin with Salt:

• 1 kilogram of Boiled Carrots has more Vitamin A than Microwaved Potatoes Skin with Salt.
• While 1 kg of Microwaved Potatoes Skin with Salt contains 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Microwaved Potatoes Skin with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Microwaved Potatoes Skin with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Microwaved Potatoes Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Microwaved Potatoes Skin with Salt:

• 1 kilogram of Boiled Carrots has 1.4 times more Water than Microwaved Potatoes Skin with Salt.
• While 1 kg of Microwaved Potatoes Skin with Salt contains 1.5 times more Calcium, 51.9 times more Copper, 17.5 times more Iron, 3.7 times more Magnesium, 6.3 times more Manganese, 2.7 times more Phosphorus, 2.8 times more Potassium, 4.3 times more Sodium and 2.6 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Microwaved Potatoes Skin with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Microwaved Potatoes Skin with Salt contains 3.8 times more Energy, 3.6 times more Carbohydrate, 1.8 times more Fiber and 5.8 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Microwaved Potatoes Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.