Comparing Nutrients in 1 kilogram Baked Potatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Baked Potatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	32% 930kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	16.3% 12g	47.6% 34.5g	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	4.7% 3.4g	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	% 4.4g	% 4g	g per day for Men 19-50 years
Sucrose	% 4g	% 27g	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	44.6% 25g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	118% 1.53mg	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	70% 280μg	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	107% 96mg	40% 36mg	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	2.67% 0.4mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	135% 11mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	67.4% 1.55mg	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	100% 700mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	157% 5350mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.2% 749g	24.4% 902g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 2.2 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 25.8 times more Vitamin E and 6.9 times more Vitamin K than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Whole Baked Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Whole Baked Potatoes have 6.9 times more Copper, 3.2 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium and 1.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Calcium, 1.8 times more Selenium and 5.8 times more Sodium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole Baked Potatoes have 2.7 times more Energy, 2.6 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.9 times more Sugars and 1.4 times more Fiber than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.