Comparing Nutrients in 1 kilogram Microwaved Potatoes VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Microwaved Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	36.2% 1050kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	NA	3.86% 2.8g	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	NA	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	60.5% 23g	87% 33g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.44mg	64.6% 0.84mg	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	30% 120μg	27.5% 110μg	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	168% 151mg	25.6% 23mg	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	NA	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	11% 110mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	155% 12.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	72.6% 1.67mg	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	150% 1050mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.5% 720g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved Potatoes versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Microwaved Potatoes has 4 times more Vitamin B1, 4.1 times more Vitamin B3, 2.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 6.6 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Cooked Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Microwaved Potatoes have insufficient amounts of Vitamin A
• Both Whole Microwaved Potatoes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Potatoes vs Cooked Frozen Carrots:

• 1 kilogram of Microwaved Potatoes has 4.1 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus and 2.3 times more Potassium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 3.2 times more Calcium, 7.4 times more Sodium and 1.3 times more Water than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Cooked Frozen Carrots contain similar levels of Zinc per one kilogram.
• 1 kilogram of Microwaved Potatoes lack sufficient amounts of Calcium
• Both Whole Microwaved Potatoes as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Potatoes has 2.8 times more Energy, 3.1 times more Carbohydrate and 4.2 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 4.4 times more Omega 3 and 1.4 times more Fiber than Whole Microwaved Potatoes.
• 1 kilogram of Microwaved Potatoes provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Whole Microwaved Potatoes as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one kilogram.