Comparing Nutrients in 100 grams Boiled Carrots VS Boiled Whole Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Whole Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Carrots	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.19% 0.032g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	1.26% 0.91g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	23% 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	3.5% 14μg	2.5% 10μg	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	4% 3.6mg	14.4% 13mg	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	6.87% 1.03mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	1.24% 49.4μg	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	3.88% 0.31mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	6% 0.14mg	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	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Whole Potato Flesh with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Carrots vs Boiled Whole Potato Flesh with Salt:

• 100 grams of Boiled Carrots have more Vitamin A, 2.2 times more Vitamin B2, 1.4 times more Vitamin B9, 20.6 times more Vitamin E and 6.2 times more Vitamin K than Boiled Whole Potato Flesh with Salt.
• While 100 g of Boiled Potato Flesh, Cooked In Skin with Salt contain 1.6 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled and Drained Carrots.
• 100 grams of Boiled Whole Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Boiled Potato Flesh, Cooked In Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Boiled Whole Potato Flesh with Salt:

• 100 grams of Boiled Carrots have 6 times more Calcium than Boiled Whole Potato Flesh with Salt.
• While 100 g of Boiled Potato Flesh, Cooked In Skin with Salt contain 11.1 times more Copper, 2.2 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium, 4.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Whole Potato Flesh with Salt contain similar levels of Iron, Manganese and Water per 100 grams.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 100 grams of Boiled Whole Potato Flesh with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Boiled Potato Flesh, Cooked In Skin with Salt lack sufficient amounts of Fluoride and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have 3.8 times more Sugars and 1.5 times more Fiber than Boiled Whole Potato Flesh with Salt.
• While 100 g of Boiled Potato Flesh, Cooked In Skin with Salt contain 2.5 times more Energy, 2.4 times more Carbohydrate and 2.5 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 Boiled Potato Flesh, Cooked In Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.