Comparing Nutrients in 7 ounces Potato Flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Potato Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	24.4% 708kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	9.63% 7g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	31% 11.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.53mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.46% 1.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	6.95% 27.8μg	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	8.38% 7.54mg	7.94% 7.14mg	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	3.3% 0.5mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	13% 129mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	34.2% 2.74mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	83.3% 37.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.6% 333mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	58.4% 1986mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Potato Flour vs Boiled Carrots:

• Potato Flour has 3.5 times more Vitamin B1, 5.4 times more Vitamin B3, 2 times more Vitamin B5, 5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 4.1 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Potato Flour and Boiled and Drained Carrots have similar amounts of Vitamin B2 and Vitamin C per 7 oz.
• Both Potato Flour as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Potato Flour vs Boiled Carrots:

• Potato Flour has 2.2 times more Calcium, 11.6 times more Copper, 4.1 times more Iron, 6.5 times more Magnesium, 2 times more Manganese, 5.6 times more Phosphorus, 4.3 times more Potassium, 1.6 times more Selenium and 2.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.8 times more Water than Potato Flour.
• Both Potato Flour and Boiled and Drained Carrots have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Potato Flour has 10.2 times more Energy, 35 times more Omega 3, 10.1 times more Carbohydrate, 2 times more Fiber and 9.1 times more Protein than Boiled and Drained Carrots.
• Both Potato Flour and Boiled and Drained Carrots have similar amounts of Sugars per 7 oz.
• Both Potato Flour as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.