Comparing Nutrients in 300 calories Boiled Carrots VS Baked Russet Potatoes

Weight per 300 calories

• Boiled Carrots: 857g
• Baked Russet Potatoes: 316g

Baked Whole Russet Potatoes have 2.7 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Baked Russet Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Boiled Carrots	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	52% 67.7g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	4.7% 3.4g	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	4.26% 3.1g	1.4% 1g	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	% 3.43g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 23g	% 1.23g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	19% 7.26g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0.35% 3.16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	86% 1.1mg	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	20.5% 82μg	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	34.3% 31mg	29% 26.2mg	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	59% 8.83mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	5.26% 6.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	25.7% 257mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	3.57% 143μg	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	36.4% 2.9mg	42.2% 3.38mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	31.3% 0.72mg	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	36.7% 257mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	51% 1737mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	2.87% 1.58μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	2.95% 44.2mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21% 773g	6.35% 235g	3700g per day for Men 19-50 years

Boiled Carrots VS Baked Russet Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Baked Russet Potatoes?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Baked Russet Potatoes:

• 300 calories of Boiled Carrots have 2312.6 times more Vitamin A, 2.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 39.9 times more Vitamin E and 18.6 times more Vitamin K than Baked Russet Potatoes.
• Both Boiled Carrots and Baked Russet Potatoes provide similar amounts of Vitamin B6 and Vitamin C per 300 calories.
• 300 calories of Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Baked Russet Potatoes:

• 300 calories of Boiled Carrots have 4.5 times more Calcium, 2.9 times more Fluoride, 1.8 times more Manganese, 3.8 times more Selenium, 11.2 times more Sodium, 1.6 times more Zinc and 3.3 times more Water than Baked Russet Potatoes.
• While 300 kcal of Baked Whole Russet Potatoes contain 2.3 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Baked Russet Potatoes contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Baked Russet Potatoes lack sufficient amounts of Calcium, Fluoride and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 8.7 times more Sugars and 3.5 times more Fiber than Baked Russet Potatoes.
• While 300 kcal of Baked Whole Russet Potatoes contain 1.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Baked Russet Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Carrots as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.