Comparing Nutrients in 100 grams Boiled Carrots VS Microwaved Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Microwaved Potatoes with Salt	9%	1%	90%

Macro Nutrients

	Boiled Carrots	Microwaved Potatoes with Salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	3.62% 105kcal	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	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	NA	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	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Microwaved Potatoes 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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	9.08% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	26.5% 0.34mg	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	3% 12μg	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	16.8% 15mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Microwaved Potatoes with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	37% 0.33mg	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	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	12.7% 0.29mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	16.3% 244mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.95% 72g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Microwaved Potatoes with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Carrots vs Microwaved Potatoes with Salt:

• 100 grams of Boiled Carrots have more Vitamin A and 1.4 times more Vitamin B2 than Microwaved Potatoes with Salt.
• While 100 g of Whole Microwaved Potatoes with Salt contain 1.8 times more Vitamin B1, 2.7 times more Vitamin B3, 2 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Microwaved Potatoes with Salt provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Microwaved Potatoes with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Whole Microwaved Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Microwaved Potatoes with Salt:

• 100 grams of Boiled Carrots have 2.7 times more Calcium and 1.3 times more Water than Microwaved Potatoes with Salt.
• While 100 g of Whole Microwaved Potatoes with Salt contain 19.6 times more Copper, 3.6 times more Iron, 2.7 times more Magnesium, 1.9 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Sodium and 1.8 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 100 grams of Microwaved Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Whole Microwaved Potatoes with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have 1.3 times more Fiber than Microwaved Potatoes with Salt.
• While 100 g of Whole Microwaved Potatoes with Salt contain 3 times more Energy, 2.9 times more Carbohydrate and 3.2 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 Whole Microwaved Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.