Comparing Nutrients in 500 calories Dry Mashed Potatoes Flakes VS Boiled Carrots

Weight per 500 calories

• Dry Mashed Potatoes Flakes: 141g
• Boiled Carrots: 1429g

Dry Mashed Potatoes Flakes have 10.1 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Dry Mashed Potatoes Flakes or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	90% 117g	130g per day for Men 19-50 years
Sugars	6.55% 4.75g	68% 49.3g	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	1.9% 1.4g	7.1% 5.14g	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	% 1.26g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 38.6g	g per day for Men 19-50 years
Fiber	24.5% 9.32g	113% 43g	38g per day for Men 19-50 years
Protein	21% 11.8g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.8% 2.94mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	168% 2.2mg	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	16.2% 65μg	50% 200μg	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	127% 114mg	57% 51.4mg	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	0.28% 0.042mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.3μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.8% 38mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	21.4% 1.7mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	96% 2.2mg	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	31.5% 220mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	45.6% 1551mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	7.25% 109mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry Mashed Potatoes Flakes vs Boiled Carrots:

• Dehydrated Mashed Potatoes Flakes have 1.5 times more Vitamin B1 and 2.2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8617.4 times more Vitamin A, 4 times more Vitamin B2, 2.1 times more Vitamin B6, 3.1 times more Vitamin B9, 347.3 times more Vitamin E and 15.9 times more Vitamin K than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dry Mashed Potatoes Flakes vs Boiled Carrots:

• Dehydrated Mashed Potatoes Flakes have 1.9 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.2 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 9.7 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 7.6 times more Sodium, 2.9 times more Zinc and 138.6 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Boiled and Drained Carrots have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots contain 9.5 times more Omega 6, 10.4 times more Sugars, 3.7 times more Fructose and 4.6 times more Fiber than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.