Comparing Nutrients in 1 kilogram Carrots VS Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Carrots	Russet Potatoes	Recommended Dietary Allowance
Energy	14% 410kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	0.82% 0.8g	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	139% 181g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	8.55% 6.2g	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	3.17% 2.3g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 36g	% 1.3g	g per day for Men 19-50 years
Fiber	73.7% 28g	34.2% 13g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Russet 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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	64.7% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	265% 3.45mg	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	35% 140μg	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	63.3% 57mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Russet Potatoes	Recommended Dietary Allowance
Calcium	33% 330mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	114% 1.03mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	68.3% 1.57mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	123% 4170mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 883g	21.2% 786g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B9, 66 times more Vitamin E and 7.3 times more Vitamin K than Raw Whole Russet Potatoes.
• While Raw Whole Russet Potatoes contain 2.5 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Raw Whole Russet Potatoes have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C per 1 kg.
• Both Raw Carrots as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Russet Potatoes:

• Raw Carrots have 2.5 times more Calcium and 13.8 times more Sodium than Raw Whole Russet Potatoes.
• While Raw Whole Russet Potatoes contain 2.3 times more Copper, 2.9 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Potassium than Raw Carrots.
• Both Raw Carrots and Raw Whole Russet Potatoes have similar amounts of Manganese, Zinc and Water per 1 kg.
• Both Raw Carrots as well as Raw Whole Russet Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 7.6 times more Sugars and 2.2 times more Fiber than Raw Whole Russet Potatoes.
• While Raw Whole Russet Potatoes contain 1.9 times more Energy, 1.9 times more Carbohydrate and 2.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Whole Russet Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.