Comparing Nutrients in 1 kilogram Carrots VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Carrots	Microwaved Potatoes	Recommended Dietary Allowance
Energy	14% 410kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	186% 242g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	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	60.5% 23g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	265% 3.44mg	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	30% 120μg	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	65.6% 59mg	168% 151mg	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	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	33% 330mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	371% 3.34mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	127% 2.92mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 883g	19.5% 720g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 1.8 times more Vitamin B2 and 1.6 times more Vitamin B9 than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.8 times more Vitamin B1, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.6 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Microwaved Potatoes:

• Raw Carrots have 3 times more Calcium, 8.6 times more Sodium and 1.2 times more Water than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 7.4 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Whole Microwaved Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.2 times more Fiber than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 2.6 times more Energy, 2.5 times more Carbohydrate and 2.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.