Comparing Nutrients in 300 calories Potatoes VS Carrots

Weight per 300 calories

• Potatoes: 390g
• Carrots: 732g

Potatoes have 1.9 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Potatoes or Carrots?

Macros Ratio

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

Macro Nutrients

	Potatoes	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	54% 70g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	48% 34.7g	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	1.4% 1g	5.55% 4.02g	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	% 1.2g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0.66g	% 26.3g	g per day for Men 19-50 years
Fiber	21.5% 8.2g	54% 20.5g	38g per day for Men 19-50 years
Protein	14.3% 8g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.6% 58.4μg	34.8% 139μg	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	85.3% 76.8mg	48% 43mg	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	0.26% 0.039mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Carrots	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	39.4% 3.16mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	45.5% 1.05mg	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	31.7% 222mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	48.7% 1656mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	8.35% 309g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Whole Potatoes have 1.8 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B9, 124 times more Vitamin E and 12.4 times more Vitamin K than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Raw Carrots have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Whole Potatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Potatoes vs Carrots:

• Raw Whole Potatoes have 1.3 times more Copper and 1.4 times more Iron than Raw Carrots.
• While Raw Carrots contain 5.2 times more Calcium, 1.8 times more Manganese, 1.4 times more Potassium, 21.6 times more Sodium, 1.5 times more Zinc and 2.1 times more Water than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Raw Carrots have similar amounts of Magnesium and Phosphorus per 300 kcal.
• Both Raw Whole Potatoes as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots contain 5.9 times more Omega 6, 10.9 times more Sugars, 4 times more Fructose and 2.5 times more Fiber than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Whole Potatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.