Comparing Nutrients in 100 grams Boiled Carrots VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Potato Bread	19%	11%	70%

Macro Nutrients

	Boiled Carrots	Potato Bread	Recommended Dietary Allowance
Energy	1.2% 35kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	36.2% 47g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	13% 9.4g	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	0.5% 0.36g	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Potato Bread	Recommended Dietary Allowance
Vitamin A	95% 852μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	18% 0.23mg	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	3.5% 14μg	31.5% 126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.25% 0.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4% 3.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.87% 1.03mg	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Potato Bread	Recommended Dietary Allowance
Calcium	3% 30mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	10.4% 0.094mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	11% 0.25mg	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	4.3% 30mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.91% 33.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Potato Bread per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Potato Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Potato Bread:

• 100 grams of Boiled Carrots have 35.5 times more Vitamin A, more Vitamin C, 2.2 times more Vitamin E and 2 times more Vitamin K than Potato Bread.
• While 100 g of Potato Bread contain 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots have insufficient amounts of Vitamin B12
• 100 grams of Potato Bread have insufficient amounts of Vitamin C
• Both Boiled and Drained Carrots as well as Potato Bread have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Potato Bread:

• 100 grams of Boiled Carrots have 2.7 times more Water than Potato Bread.
• While 100 g of Potato Bread contain 6.3 times more Calcium, 5.5 times more Copper, 6.6 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 12.3 times more Phosphorus, 3.1 times more Potassium, 13.6 times more Selenium, 6.5 times more Sodium and 7.2 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Potato Bread contain 7.6 times more Energy, 17.4 times more Fat, 5.7 times more Carbohydrate, 2.7 times more Sugars, 2.1 times more Fiber and 16.4 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Potato Bread provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.