Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	4.25% 123kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	8.43% 11g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	7.98% 5.8g	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	0.57% 0.41g	0.55% 0.4g	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	% 0.48g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 4.88g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	9.16% 0.12mg	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	3.54% 14μg	3.9% 15.6μg	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	20.5% 18.4mg	3.62% 3.26mg	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	0.094% 0.014mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	NA	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	5.5% 0.44mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	10.3% 0.24mg	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	8.9% 62.4mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Cooked Frozen Carrots:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 3.5 times more Vitamin B1, 3.5 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6 and 5.7 times more Vitamin C than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 1.9 times more Vitamin B2, 101 times more Vitamin E and 6.2 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cooked Frozen Carrots provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Cooked Frozen Carrots:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 2.3 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus and 2 times more Potassium than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 7 times more Calcium, 1.7 times more Iron and 14.8 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cooked Frozen Carrots contain similar levels of Manganese, Zinc and Water per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 2.4 times more Energy, 2.6 times more Carbohydrate and 3.2 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 4.4 times more Omega 3, 4.5 times more Sugars and 1.8 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in five ounces.