Comparing Nutrients in 500 calories Boiled Carrots VS Baked Russet Potatoes

Weight per 500 calories

• Boiled Carrots: 1429g
• Baked Russet Potatoes: 526g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	87% 113g	130g per day for Men 19-50 years
Sugars	68% 49.3g	7.84% 5.7g	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	7.1% 5.14g	2.32% 1.7g	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	% 5.7g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 2.05g	g per day for Men 19-50 years
Fiber	113% 43g	32% 12g	38g per day for Men 19-50 years
Protein	19.4% 11g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	143% 1.86mg	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	50% 200μg	34.2% 137μg	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	57% 51.4mg	48.5% 43.7mg	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	98% 14.7mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	8.77% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	43% 429mg	9.47% 95mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	62.6% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	5.95% 238μg	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	60.7% 4.86mg	70.4% 5.63mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	52% 1.2mg	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	61.2% 429mg	53.4% 374mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	85% 2895mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	4.8% 2.63μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	35% 1288g	10.6% 392g	3700g per day for Men 19-50 years

Boiled Carrots VS Baked Russet Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Baked Russet Potatoes?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Baked Russet Potatoes:

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Baked Russet Potatoes:

• 500 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 500 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 500 calories.
• 500 calories of Baked Russet Potatoes lack sufficient amounts of Calcium, Fluoride and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 8.7 times more Sugars and 3.5 times more Fiber than Baked Russet Potatoes.
• While 500 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 500 calories.
• Both Boiled and Drained Carrots as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.