Comparing Nutrients in 500 calories White PotatoesVS Carrots

Weight per 500 calories

White Potatoes

725g

Carrots

1220g

White Potatoes have 1.7 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - White Potatoes or Carrots?

Macros Ratio

Protein Fat Carbs

White Potatoes

10%

89%

Carrots

87%

500 kcal ▼

Macro Nutrients

White Potatoesvs 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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0.75%0.72g

Fat

3%2.93g

0.72 gvs2.93 g

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

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0.59%0.19g

Saturated Fat

1.2%0.39g

0.19 gvs0.39 g

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

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4.53%0.072g

Omega 3

1.52%0.024g

0.072 gvs0.024 g

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

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1.36%0.23g

Omega 6

7.17%1.2g

0.23 gvs1.2 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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87.6%114g

Carbohydrate

90%117g

114 gvs117 g

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

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11.5%8.33g

Sugars

79.7%58g

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

8.33 gvs58 g

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

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3.4%2.46g

Fructose

9.25%6.7g

≤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]

2.46 gvs6.7 g

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

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%3.84g

Glucose

%7.2g

3.84 gvs7.2 g

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

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%2.03g

Sucrose

%43.8g

2.03 gvs43.8 g

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

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45.8%17.4g

Fiber

90%34g

17.4 gvs34 g

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

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21.7%12g

Protein

20.3%11.3g

12 gvs11.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

White Potatoesvs Carrots

0%0μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

0 μgvs10183 μg

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

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43%0.51mg

Vitamin B1

67%0.8mg

Thiamine

0.51 mgvs0.8 mg

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

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19%0.25mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.25 mgvs0.71 mg

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

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48.3%7.72mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

7.72 mgvs12 mg

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

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40.7%2.04mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

2.04 mgvs3.33 mg

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

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113%1.47mg

Vitamin B6

129%1.7mg

Pyridoxine

1.47 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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32.6%130μg

Vitamin B9

58%232μg

Folates and Folic Acid

130 μgvs232 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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73.3%66mg

Vitamin C

80%72mg

Ascorbic acid

66 mgvs72 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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0.48%0.072mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0.072 mgvs8.05 mg

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

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9.66%11.6μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

11.6 μgvs161 μg

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

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Minerals

White Potatoesvs Carrots

6.52%65.2mg

Calcium

40.2%402mg

65.2 mgvs402 mg

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

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93%0.84mg

Copper

61%0.55mg

0.84 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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47%3.77mg

Iron

45.7%3.66mg

3.77 mgvs3.66 mg

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

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36.2%152mg

Magnesium

35%146mg

152 mgvs146 mg

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

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45.7%1.05mg

Manganese

76%1.74mg

1.05 mgvs1.74 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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64%449mg

Phosphorus

61%427mg

449 mgvs427 mg

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

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86.7%2949mg

Potassium

115%3902mg

2949 mgvs3902 mg

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

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3.95%2.17μg

Selenium

2.2%1.2μg

2.17 μgvs1.2 μg

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

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7.73%116mg

Sodium

56%841mg

116 mgvs841 mg

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

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19%2.1mg

Zinc

26.6%2.93mg

2.1 mgvs2.93 mg

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

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16%591g

Water

29%1077g

591 gvs1077 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 White Potatoes vs Carrots:

Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9, 111.1 times more Vitamin E and 13.9 times more Vitamin K than Raw Whole White Potatoes.
Both Raw Whole White Potatoes and Raw Carrots have similar amounts of Vitamin B6 and Vitamin C per 500 kcal.
Both Raw Whole White Potatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Potatoes vs Carrots:

Raw Whole White Potatoes have 1.5 times more Copper than Raw Carrots.
While Raw Carrots contain 6.2 times more Calcium, 1.7 times more Manganese, 1.3 times more Potassium, 7.3 times more Sodium, 1.4 times more Zinc and 1.8 times more Water than Raw Whole White Potatoes.
Both Raw Whole White Potatoes and Raw Carrots have similar amounts of Iron, Magnesium and Phosphorus per 500 kcal.
Both Raw Whole White Potatoes as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots contain 5.3 times more Omega 6, 6.9 times more Sugars, 2.7 times more Fructose and 2 times more Fiber than Raw Whole White Potatoes.
Both Raw Whole White Potatoes and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Whole White Potatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White PotatoesVS Red PotatoesCarrotsVS Red PotatoesWhite PotatoesVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories White PotatoesVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - White Potatoes or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: