Comparing Nutrients in 300 calories Red Potatoes VS Boiled Carrots

Weight per 300 calories

• Red Potatoes: 429g
• Boiled Carrots: 857g

Red Potatoes have 2 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Red Potatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	4.4% 0.75g	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% 70.5g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	40.8% 29.6g	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	1.83% 1.33g	4.26% 3.1g	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	% 1.7g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 1.24g	% 23g	g per day for Men 19-50 years
Fiber	19% 7.3g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.92mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	101% 1.3mg	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	19.3% 77μg	30% 120μg	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	41% 37mg	34.3% 31mg	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	0.29% 0.043mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.4μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.3% 43mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	64% 0.57mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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% 3.13mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	57.8% 1.33mg	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	37.3% 261mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	9.38% 347g	21% 773g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, 206 times more Vitamin E and 9.4 times more Vitamin K than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin C per 300 kcal.
• Both Raw Whole Red Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Potatoes vs Boiled Carrots:

• Raw Whole Red Potatoes have 3.9 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6 times more Calcium, 2.2 times more Manganese, 2.8 times more Selenium, 6.4 times more Sodium and 2.2 times more Water than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Boiled and Drained Carrots have similar amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Whole Red Potatoes have 7 times more Omega 3 and 1.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4 times more Omega 6, 5.3 times more Sugars, 2.3 times more Fructose and 3.5 times more Fiber than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Whole Red Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.