Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In SkinVS Boiled Carrots

Weight per 500 calories

Boiled Potato Flesh, Cooked In Skin

575g

Boiled Carrots

1429g

Boiled Potato Flesh, Cooked In Skin has 2.5 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 500 calories - Boiled Potato Flesh, Cooked In Skin or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Potato Flesh, Cooked In Skin

91%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Boiled Potato Flesh, Cooked In Skinvs Boiled Carrots

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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0.59%0.57g

Fat

2.65%2.57g

0.57 gvs2.57 g

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

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0.47%0.15g

Saturated Fat

1.34%0.43g

0.15 gvs0.43 g

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

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3.6%0.057g

Omega 3

0.89%0.014g

0.057 gvs0.014 g

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

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1.1%0.18g

Omega 6

7.3%1.24g

0.18 gvs1.24 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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89%116g

Carbohydrate

90%117g

116 gvs117 g

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

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7.2%5.23g

Sugars

68%49.3g

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

5.23 gvs49.3 g

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

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2.3%1.67g

Fructose

7.1%5.14g

≤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]

1.67 gvs5.14 g

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

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%1.95g

Glucose

%5.7g

1.95 gvs5.7 g

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

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%1.1g

Sucrose

%38.6g

1.1 gvs38.6 g

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

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27.2%10.3g

Fiber

113%43g

10.3 gvs43 g

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

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19%10.7g

Protein

19.4%11g

10.7 gvs11 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 Potato Flesh, Cooked In Skinvs Boiled Carrots

0%0μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

0 μgvs12171 μg

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

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50.8%0.61mg

Vitamin B1

78.6%0.94mg

Thiamine

0.61 mgvs0.94 mg

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

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8.84%0.11mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.11 mgvs0.63 mg

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

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51.7%8.27mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

8.27 mgvs9.2 mg

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

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59.8%3mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

3 mgvs3.3 mg

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

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132%1.7mg

Vitamin B6

168%2.2mg

Pyridoxine

1.7 mgvs2.2 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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14.4%57.5μg

Vitamin B9

50%200μg

Folates and Folic Acid

57.5 μgvs200 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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83%74.7mg

Vitamin C

57%51.4mg

Ascorbic acid

74.7 mgvs51.4 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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0.38%0.057mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

0.057 mgvs14.7 mg

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

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10.5%12.6μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

12.6 μgvs196 μg

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

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Minerals

Boiled Potato Flesh, Cooked In Skinvs Boiled Carrots

2.87%28.7mg

Calcium

43%429mg

28.7 mgvs429 mg

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

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120%1.1mg

Copper

27%0.24mg

1.1 mgvs0.24 mg

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

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7.1%284μg

Fluoride

17%679μg

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

284 μgvs679 μg

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

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22.3%1.8mg

Iron

60.7%4.86mg

1.8 mgvs4.86 mg

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

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30%126mg

Magnesium

34%143mg

126 mgvs143 mg

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

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34.5%0.79mg

Manganese

96%2.2mg

0.79 mgvs2.2 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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36%253mg

Phosphorus

61.2%429mg

253 mgvs429 mg

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

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64%2178mg

Potassium

99%3357mg

2178 mgvs3357 mg

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

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3.13%1.72μg

Selenium

18%10μg

1.72 μgvs10 μg

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

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1.53%23mg

Sodium

55.2%829mg

23 mgvs829 mg

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

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15.7%1.72mg

Zinc

26%2.86mg

1.72 mgvs2.86 mg

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

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12%442g

Water

35%1288g

442 gvs1288 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 Potato Flesh, Cooked In Skin vs Boiled Carrots:

Boiled Potato Flesh, Cooked In Skin without Salt has 1.5 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain more Vitamin A, 1.5 times more Vitamin B1, 5.5 times more Vitamin B2, 1.3 times more Vitamin B6, 3.5 times more Vitamin B9, 256 times more Vitamin E and 15.5 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Boiled Carrots:

Boiled Potato Flesh, Cooked In Skin without Salt has 4.4 times more Copper than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 14.9 times more Calcium, 2.4 times more Fluoride, 2.7 times more Iron, 2.8 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 5.8 times more Selenium, 36 times more Sodium, 1.7 times more Zinc and 2.9 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled and Drained Carrots have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots contain 6.8 times more Omega 6, 9.4 times more Sugars, 3.1 times more Fructose and 4.1 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Potato Flesh, Cooked In SkinVS Boiled Potato SkinBoiled CarrotsVS Boiled Potato SkinBoiled Potato Flesh, Cooked In SkinVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In SkinVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: