Comparing Nutrients in 7 ounces Baked Red Potatoes VS Boiled Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Carrots with Salt	8%	4%	88%

Macro Nutrients

	Baked Red Potatoes	Boiled Carrots with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 5.36g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	23.4% 0.3mg	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	13.4% 53.6μg	0.99% 3.97μg	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	27.8% 25mg	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	1.06% 0.16mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Carrots with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	17.4% 1.4mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	13.4% 0.31mg	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	20.4% 143mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	40% 599mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Carrots with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Boiled Carrots with Salt:

• 7 ounces of Baked Red Potatoes have 2.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 13.5 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Carrots with Salt.
• While 7 oz of Boiled and Drained Carrots with Salt contain 852 times more Vitamin A, 12.9 times more Vitamin E and 4.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Carrots with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Boiled Carrots with Salt have insufficient amounts of Vitamin B9
• Both Baked Whole Red Potatoes as well as Boiled and Drained Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Boiled Carrots with Salt:

• 7 ounces of Baked Red Potatoes have 10.2 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 2.4 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Boiled Carrots with Salt.
• While 7 oz of Boiled and Drained Carrots with Salt contain 3.3 times more Calcium and 25.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Carrots with Salt contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Boiled Carrots with Salt lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2.5 times more Energy, 2.4 times more Carbohydrate and 3 times more Protein than Boiled Carrots with Salt.
• While 7 oz of Boiled and Drained Carrots with Salt contain 2.4 times more Sugars and 1.7 times more Fiber than Baked Whole Red Potatoes.
• 7 ounces of Boiled Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Boiled and Drained Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.