Comparing Nutrients in 1 kilogram Boiled Carrots VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Carrots	Baked White Potatoes	Recommended Dietary Allowance
Energy	12% 350kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.9% 0.49g	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	162% 211g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 27g	% 4g	g per day for Men 19-50 years
Fiber	79% 30g	55.3% 21g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	947% 8520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Baked White Potatoes	Recommended Dietary Allowance
Calcium	30% 300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	160% 5440mg	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	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	20.4% 754g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 852 times more Vitamin A, 1.4 times more Vitamin B1, 25.8 times more Vitamin E and 5.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled and Drained Carrots as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Baked White Potatoes:

• Boiled and Drained Carrots have 3 times more Calcium, 1.4 times more Selenium and 8.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.5 times more Copper, 1.9 times more Iron, 2.7 times more Magnesium, 2.5 times more Phosphorus, 2.3 times more Potassium and 1.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Baked Whole White Potatoes have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 2.3 times more Sugars and 1.4 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Energy, 2.6 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.