Comparing Nutrients in 1 pound Potatoes VS Carrots

Macros Ratio

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

Macro Nutrients

	Potatoes	Carrots	Recommended Dietary Allowance
Energy	12% 349kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	5.13% 3.7g	29.7% 21.5g	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	1.63% 1.18g	3.44% 2.5g	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	% 1.4g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 16.3g	g per day for Men 19-50 years
Fiber	25% 9.53g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	21.5% 86μg	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	99% 89.4mg	29.7% 26.8mg	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	0.3% 0.045mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Carrots	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	46% 3.67mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	28.2% 0.65mg	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	37% 259mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Potatoes vs Carrots:

• Raw Whole Potatoes have 1.2 times more Vitamin B1, 2.2 times more Vitamin B6 and 3.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B9, 66 times more Vitamin E and 6.6 times more Vitamin K than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw Whole Potatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Potatoes vs Carrots:

• Raw Whole Potatoes have 2.4 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.8 times more Calcium and 11.5 times more Sodium than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Raw Carrots have similar amounts of Manganese and Water per 1 lb.
• Both Raw Whole Potatoes as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Whole Potatoes have 1.9 times more Energy, 1.8 times more Carbohydrate and 2.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.8 times more Sugars and 1.3 times more Fiber than Raw Whole Potatoes.
• Both Raw Whole Potatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.