Comparing Nutrients in 5 ounces Potato Flour VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Potato Flour	Carrots	Recommended Dietary Allowance
Energy	17.4% 506kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	9.27% 6.7g	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	NA	1.08% 0.78g	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	NA	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	22% 8.36g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.6% 1.4μg	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	6.73% 27μg	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	6% 5.4mg	9.3% 8.36mg	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	2.36% 0.35mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Carrots	Recommended Dietary Allowance
Calcium	9.2% 92mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24.5% 1.96mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	8.8% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	59.5% 26.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.25% 9.24g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Potato Flour vs Carrots:

• Potato Flour has 3.5 times more Vitamin B1, 3.6 times more Vitamin B3, 1.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.3 times more Vitamin B7, 1.6 times more Vitamin C, 2.6 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Potato Flour and Raw Carrots have similar amounts of Vitamin B2 per 5 oz.
• Both Potato Flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Potato Flour vs Carrots:

• Potato Flour has 2 times more Calcium, 4.4 times more Copper, 4.6 times more Iron, 5.4 times more Magnesium, 2.2 times more Manganese, 4.8 times more Phosphorus, 3.1 times more Potassium, 11 times more Selenium and 2.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.3 times more Sodium and 13.5 times more Water than Potato Flour.

Comparison of macro-nutrients per 5 ounces:

• Potato Flour has 8.7 times more Energy, 17.5 times more Omega 3, 8.7 times more Carbohydrate, 2.1 times more Fiber and 7.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Sugars than Potato Flour.
• Both Potato Flour as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.