Comparing Nutrients in 7 ounces Boiled Carrots VS 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	2.4% 69.5kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	2.96% 2.14g	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	0.99% 0.71g	0.88% 0.64g	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	% 0.79g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 0.77g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	54% 0.7mg	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	6.95% 27.8μg	13% 51.6μg	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	7.94% 7.14mg	18.3% 16.5mg	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	13.6% 2.04mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	23.6% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	2.24% 89.7μg	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	8.43% 0.67mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	19.7% 0.45mg	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	8.5% 59.5mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Baked Russet Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Baked Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Baked Russet Potatoes:

• 7 ounces of Boiled Carrots have 852 times more Vitamin A, 14.7 times more Vitamin E and 6.9 times more Vitamin K than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Baked Russet Potatoes provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Baked Russet Potatoes:

• 7 ounces of Boiled Carrots have 1.7 times more Calcium, 4.1 times more Sodium and 1.2 times more Water than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 6.3 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium and 1.8 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 7 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Baked Whole Russet Potatoes lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 3.2 times more Sugars and 1.3 times more Fiber than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 2.7 times more Energy, 2.6 times more Carbohydrate and 3.5 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.