Comparing Nutrients in 100 calories Microwaved PotatoesVS Boiled Carrots

Weight per 100 calories

Microwaved Potatoes

95g

Boiled Carrots

286g

Microwaved Potatoes have 3 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 100 calories - Microwaved Potatoes or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Microwaved Potatoes

90%

Boiled Carrots

88%

100 kcal ▼

Macro Nutrients

Microwaved Potatoesvs Boiled Carrots

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.098%0.095g

Fat

0.53%0.51g

0.095 gvs0.51 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.077%0.025g

Saturated Fat

0.27%0.086g

0.025 gvs0.086 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.6%0.01g

Omega 3

0.18%0.003g

0.01 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.18%0.03g

Omega 6

1.46%0.25g

0.03 gvs0.25 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.8%23g

Carbohydrate

18%23.5g

23 gvs23.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

13.6%9.86g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs9.86 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.4%1.03g

≤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]

NA gvs1.03 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.14g

NA gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%7.7g

NA gvs7.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.76%2.2g

Fiber

22.6%8.57g

2.2 gvs8.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.15%2.32g

Protein

3.88%2.17g

2.32 gvs2.17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Microwaved Potatoesvs Boiled Carrots

0%0μg

Vitamin A

270%2434μg

RAE, retinol activity equivalents

0 μgvs2434 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.52%0.11mg

Vitamin B1

15.7%0.19mg

Thiamine

0.11 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.34%0.03mg

Vitamin B2

9.67%0.13mg

Riboflavin

0.03 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.2%1.63mg

Vitamin B3

11.5%1.84mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs1.84 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.65%0.43mg

Vitamin B5

13.3%0.66mg

Pantothenic acid

0.43 mgvs0.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25.2%0.33mg

Vitamin B6

33.6%0.44mg

Pyridoxine

0.33 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.86%11.4μg

Vitamin B9

10%40μg

Folates and Folic Acid

11.4 μgvs40 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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16%14.4mg

Vitamin C

11.4%10.3mg

Ascorbic acid

14.4 mgvs10.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

19.6%2.94mg

Tocopherols and Tocotrienols

NA mgvs2.94 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

32.6%39μg

Phytomenadione or phylloquinone

NA μgvs39 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Microwaved Potatoesvs Boiled Carrots

1.05%10.5mg

Calcium

8.57%85.7mg

10.5 mgvs85.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.3%0.32mg

Copper

5.4%0.049mg

0.32 mgvs0.049 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

3.4%136μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs136 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.8%1.2mg

Iron

12%0.97mg

1.2 mgvs0.97 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.12%25.7mg

Magnesium

6.8%28.6mg

25.7 mgvs28.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12%0.28mg

Manganese

19.3%0.44mg

0.28 mgvs0.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.3%100mg

Phosphorus

12.2%85.7mg

100 mgvs85.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.5%426mg

Potassium

19.7%671mg

426 mgvs671 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.69%0.38μg

Selenium

3.64%2μg

0.38 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.51%7.6mg

Sodium

11%166mg

7.6 mgvs166 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.1%0.34mg

Zinc

5.2%0.57mg

0.34 mgvs0.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.85%68.6g

Water

6.96%258g

68.6 gvs258 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Microwaved Potatoes vs Boiled Carrots:

Whole Microwaved Potatoes have 1.4 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain more Vitamin A, 1.7 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Whole Microwaved Potatoes.
Both Whole Microwaved Potatoes and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 100 kcal.
Both Whole Microwaved Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Microwaved Potatoes vs Boiled Carrots:

Whole Microwaved Potatoes have 6.5 times more Copper and 1.2 times more Iron than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 8.2 times more Calcium, 1.6 times more Manganese, 1.6 times more Potassium, 5.3 times more Selenium, 21.8 times more Sodium, 1.7 times more Zinc and 3.8 times more Water than Whole Microwaved Potatoes.
Both Whole Microwaved Potatoes and Boiled and Drained Carrots have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Carrots contain 8.2 times more Omega 6 and 3.9 times more Fiber than Whole Microwaved Potatoes.
Both Whole Microwaved Potatoes and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Whole Microwaved Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Microwaved PotatoesVS Sprouted Radish SeedsBoiled CarrotsVS Sprouted Radish SeedsMicrowaved PotatoesVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 100 calories Microwaved PotatoesVS Boiled Carrots

Weight per 100 calories

Which food has more nutrients per 100 calories - Microwaved Potatoes or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: