Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In SkinVS Carrots

Weight per 300 calories

Boiled Potato Flesh, Cooked In Skin

345g

Carrots

732g

Boiled Potato Flesh, Cooked In Skin has 2.1 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Potato Flesh, Cooked In Skin

91%

Carrots

87%

300 kcal ▼

Macro Nutrients

Boiled Potato Flesh, Cooked In Skinvs Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.36%0.34g

Fat

1.8%1.76g

0.34 gvs1.76 g

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

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0.28%0.09g

Saturated Fat

0.73%0.23g

0.09 gvs0.23 g

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

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2.16%0.034g

Omega 3

0.91%0.015g

0.034 gvs0.015 g

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

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0.65%0.11g

Omega 6

4.3%0.73g

0.11 gvs0.73 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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53.4%69.4g

Carbohydrate

54%70g

69.4 gvs70 g

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

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4.33%3.14g

Sugars

48%34.7g

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

3.14 gvs34.7 g

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

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1.38%1g

Fructose

5.55%4.02g

≤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]

1 gvs4.02 g

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

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%1.17g

Glucose

%4.3g

1.17 gvs4.3 g

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

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%0.66g

Sucrose

%26.3g

0.66 gvs26.3 g

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

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16.3%6.2g

Fiber

54%20.5g

6.2 gvs20.5 g

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

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11.5%6.45g

Protein

12%6.8g

6.45 gvs6.8 g

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

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Vitamins

Boiled Potato Flesh, Cooked In Skinvs Carrots

0%0μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

0 μgvs6110 μg

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

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30.5%0.37mg

Vitamin B1

40.2%0.48mg

Thiamine

0.37 mgvs0.48 mg

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

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5.3%0.069mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.069 mgvs0.42 mg

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

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31%4.96mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs7.2 mg

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

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36%1.8mg

Vitamin B5

40%2mg

Pantothenic acid

1.8 mgvs2 mg

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

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79.3%1.03mg

Vitamin B6

77.7%1mg

Pyridoxine

1.03 mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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8.62%34.5μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

34.5 μgvs139 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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50%45mg

Vitamin C

48%43mg

Ascorbic acid

45 mgvs43 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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0.23%0.034mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

0.034 mgvs4.83 mg

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

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6.32%7.6μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

7.6 μgvs97 μg

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

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Minerals

Boiled Potato Flesh, Cooked In Skinvs Carrots

1.72%17.2mg

Calcium

24%241mg

17.2 mgvs241 mg

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

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72%0.65mg

Copper

36.6%0.33mg

0.65 mgvs0.33 mg

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

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4.26%170μg

Fluoride

0.59%23.4μg

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

170 μgvs23.4 μg

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

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13.4%1.07mg

Iron

27.4%2.2mg

1.07 mgvs2.2 mg

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

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18%76mg

Magnesium

21%88mg

76 mgvs88 mg

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

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20.7%0.48mg

Manganese

45.5%1.05mg

0.48 mgvs1.05 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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21.7%152mg

Phosphorus

36.6%256mg

152 mgvs256 mg

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

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38.4%1307mg

Potassium

69%2341mg

1307 mgvs2341 mg

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

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1.9%1.03μg

Selenium

1.33%0.73μg

1.03 μgvs0.73 μg

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

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0.92%13.8mg

Sodium

33.7%505mg

13.8 mgvs505 mg

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

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9.4%1.03mg

Zinc

16%1.76mg

1.03 mgvs1.76 mg

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

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7.17%265g

Water

17.5%646g

265 gvs646 g

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

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Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Carrots:

Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B1, 6.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4 times more Vitamin B9, 140 times more Vitamin E and 12.7 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Raw Carrots have similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 300 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Carrots:

Boiled Potato Flesh, Cooked In Skin without Salt has 2 times more Copper and 7.3 times more Fluoride than Raw Carrots.
While Raw Carrots contain 14 times more Calcium, 2.1 times more Iron, 2.2 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 36.6 times more Sodium, 1.7 times more Zinc and 2.4 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Raw Carrots have similar amounts of Magnesium per 300 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Carrots contain 6.6 times more Omega 6, 11.1 times more Sugars, 4 times more Fructose and 3.3 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Potato Flesh, Cooked In SkinVS Boiled Potato SkinCarrotsVS Boiled Potato SkinBoiled Potato Flesh, Cooked In SkinVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In SkinVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: