Comparing Nutrients in 500 calories Boiled Carrots with SaltVS Baked White Potatoes

Weight per 500 calories

Boiled Carrots with Salt

1429g

Baked White Potatoes

544g

Baked Whole White Potatoes have 2.6 times more energy per unit of mass than Boiled and Drained Carrots with Salt, which is average in comparison to other foods. Boiled Carrots with Salt having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots with Salt or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Carrots with Salt

88%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Boiled Carrots with Saltvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.65%2.57g

Fat

0.84%0.82g

2.57 gvs0.82 g

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

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1.65%0.53g

Saturated Fat

0.68%0.22g

0.53 gvs0.22 g

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

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1.8%0.029g

Omega 3

5.1%0.082g

0.029 gvs0.082 g

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

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8.82%1.5g

Omega 6

1.57%0.27g

1.5 gvs0.27 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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90%117g

Carbohydrate

88%115g

117 gvs115 g

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

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68%49.3g

Sugars

11.5%8.3g

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

49.3 gvs8.3 g

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

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7.1%5.14g

Fructose

2.7%1.96g

≤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]

5.14 gvs1.96 g

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

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%5.7g

Glucose

%3.42g

5.7 gvs3.42 g

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

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%38.6g

Sucrose

%2.17g

38.6 gvs2.17 g

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

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113%43g

Fiber

30%11.4g

43 gvs11.4 g

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

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19.4%11g

Protein

20.4%11.4g

11 gvs11.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Carrots with Saltvs Baked White Potatoes

1352%12171μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

12171 μgvs5.43 μg

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

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78.6%0.94mg

Vitamin B1

21.7%0.26mg

Thiamine

0.94 mgvs0.26 mg

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

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48.4%0.63mg

Vitamin B2

18%0.23mg

Riboflavin

0.63 mgvs0.23 mg

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

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57.6%9.2mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs8.3 mg

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

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66.3%3.3mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

3.3 mgvs2.1 mg

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

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168%2.2mg

Vitamin B6

88.2%1.15mg

Pyridoxine

2.2 mgvs1.15 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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7.14%28.6μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

28.6 μgvs207 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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57%51.4mg

Vitamin C

76%68.5mg

Ascorbic acid

51.4 mgvs68.5 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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98%14.7mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

14.7 mgvs0.22 mg

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

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163%196μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

196 μgvs14.7 μg

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

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Minerals

Boiled Carrots with Saltvs Baked White Potatoes

43%429mg

Calcium

5.43%54.3mg

429 mgvs54.3 mg

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

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27%0.24mg

Copper

76.7%0.69mg

0.24 mgvs0.69 mg

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

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17%679μg

Fluoride

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

679 μgvsNA μg

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

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60.7%4.86mg

Iron

43.5%3.48mg

4.86 mgvs3.48 mg

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

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34%143mg

Magnesium

35%147mg

143 mgvs147 mg

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

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96%2.2mg

Manganese

44.7%1.03mg

2.2 mgvs1.03 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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61.2%429mg

Phosphorus

58.2%408mg

429 mgvs408 mg

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

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99%3357mg

Potassium

87%2957mg

3357 mgvs2957 mg

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

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18%10μg

Selenium

4.94%2.7μg

10 μgvs2.7 μg

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

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288%4314mg

Sodium

2.54%38mg

4314 mgvs38 mg

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

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26%2.86mg

Zinc

17.3%1.9mg

2.86 mgvs1.9 mg

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

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35%1288g

Water

11%410g

1288 gvs410 g

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

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Lets compare vitamin content per 500 calories of Boiled Carrots with Salt vs Baked White Potatoes:

Boiled and Drained Carrots with Salt have 2239.5 times more Vitamin A, 3.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 67.7 times more Vitamin E and 13.3 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 7.2 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Carrots with Salt.
Both Boiled and Drained Carrots with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled and Drained Carrots with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots with Salt vs Baked White Potatoes:

Boiled and Drained Carrots with Salt have 7.9 times more Calcium, 1.4 times more Iron, 2.2 times more Manganese, 3.7 times more Selenium, 113.4 times more Sodium, 1.5 times more Zinc and 3.1 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.8 times more Copper than Boiled and Drained Carrots with Salt.
Both Boiled and Drained Carrots with Salt and Baked Whole White Potatoes have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots with Salt have 5.6 times more Omega 6, 5.9 times more Sugars, 2.6 times more Fructose and 3.8 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.9 times more Omega 3 than Boiled and Drained Carrots with Salt.
Both Boiled and Drained Carrots with Salt and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Carrots with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Carrots with SaltVS Canned Carrots with LiquidsBaked White PotatoesVS Canned Carrots with LiquidsBoiled Carrots with SaltVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Boiled Carrots with SaltVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Carrots with Salt or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: