Comparing Nutrients in 1 kilogram Carrots VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Potato Bread	19%	11%	70%

Macro Nutrients

	Carrots	Potato Bread	Recommended Dietary Allowance
Energy	14% 410kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	362% 471g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	129% 94g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	166% 63g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	223% 125g	56g per day for Men 19-50 years

Vitamins

	Carrots	Potato Bread	Recommended Dietary Allowance
Vitamin A	928% 8350μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	157% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	163% 8.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	178% 2.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	315% 1260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	62.5% 1.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.6% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.33% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Potato Bread	Recommended Dietary Allowance
Calcium	33% 330mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	104% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	110% 2.53mg	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	50% 350mg	527% 3690mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	24% 883g	9.07% 336g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Potato Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Carrots versus 1 kg of Potato Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carrots vs Potato Bread:

• 1 kilogram of Carrots has 34.8 times more Vitamin A, more Vitamin C, 1.4 times more Vitamin E and 1.9 times more Vitamin K than Potato Bread.
• While 1 kg of Potato Bread contains 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• 1 kilogram of Carrots have insufficient amounts of Vitamin B12
• 1 kilogram of Potato Bread have insufficient amounts of Vitamin C
• Both Raw Carrots as well as Potato Bread have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Carrots vs Potato Bread:

• 1 kilogram of Carrots has 2.6 times more Water than Potato Bread.
• While 1 kg of Potato Bread contains 5.7 times more Calcium, 2.1 times more Copper, 7.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 10.5 times more Phosphorus, 2.2 times more Potassium, 95 times more Selenium, 5.4 times more Sodium and 6 times more Zinc than Raw Carrots.
• 1 kilogram of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Potato Bread contains 6.5 times more Energy, 13 times more Fat, 4.9 times more Carbohydrate, 2 times more Sugars, 2.3 times more Fiber and 13.4 times more Protein than Raw Carrots.
• 1 kilogram of Carrots provide inadequate amounts of Energy and Protein
• Both Raw Carrots as well as Potato Bread provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.