Comparing Nutrients in 100 grams CarrotsVS Dry Mashed Potatoes Flakes

Macros Ratio

Protein Fat Carbs

Carrots

87%

Dry Mashed Potatoes Flakes

90%

100 g ▼

Macro Nutrients

Carrotsvs Dry Mashed Potatoes Flakes

1.4%41kcal

Energy

12.2%354kcal

41 kcalvs354 kcal

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

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0.25%0.24g

Fat

0.42%0.41g

0.24 gvs0.41 g

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

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0.1%0.032g

Saturated Fat

0.53%0.17g

0.032 gvs0.17 g

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

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0.13%0.002g

Omega 3

1.7%0.027g

0.002 gvs0.027 g

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

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0.59%0.1g

Omega 6

0.55%0.093g

0.1 gvs0.093 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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7.37%9.6g

Carbohydrate

62.4%81g

9.6 gvs81 g

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

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6.54%4.74g

Sugars

4.63%3.36g

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

4.74 gvs3.36 g

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

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0.76%0.55g

Fructose

1.35%0.98g

≤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]

0.55 gvs0.98 g

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

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%0.59g

Glucose

%0.89g

0.59 gvs0.89 g

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

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%3.6g

Sucrose

%0.99g

3.6 gvs0.99 g

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

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7.37%2.8g

Fiber

17.4%6.6g

2.8 gvs6.6 g

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

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1.66%0.93g

Protein

15%8.34g

0.93 gvs8.34 g

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

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Vitamins

Carrotsvs Dry Mashed Potatoes Flakes

93%835μg

Vitamin A

0.11%1μg

RAE, retinol activity equivalents

835 μgvs1 μg

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

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5.5%0.066mg

Vitamin B1

82.3%0.99mg

Thiamine

0.066 mgvs0.99 mg

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

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4.46%0.058mg

Vitamin B2

8.46%0.11mg

Riboflavin

0.058 mgvs0.11 mg

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

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6.14%0.98mg

Vitamin B3

39%6.26mg

Niacin, nicotinic acid, niacinamide

0.98 mgvs6.26 mg

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

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5.46%0.27mg

Vitamin B5

41.6%2.08mg

Pantothenic acid

0.27 mgvs2.08 mg

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

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10.6%0.14mg

Vitamin B6

57.5%0.75mg

Pyridoxine

0.14 mgvs0.75 mg

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

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7.4%2.22μg

Vitamin B7

Biotin

2.22 μgvsNA μg

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

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4.75%19μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

19 μgvs46 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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6.56%5.9mg

Vitamin C

90%81mg

Ascorbic acid

5.9 mgvs81 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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4.4%0.66mg

Vitamin E

0.2%0.03mg

Tocopherols and Tocotrienols

0.66 mgvs0.03 mg

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

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11%13μg

Vitamin K

7.25%8.7μg

Phytomenadione or phylloquinone

13 μgvs8.7 μg

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

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Minerals

Carrotsvs Dry Mashed Potatoes Flakes

3.3%33mg

Calcium

2.7%27mg

33 mgvs27 mg

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

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5%0.045mg

Copper

18%0.16mg

0.045 mgvs0.16 mg

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

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0.08%3.2μg

Fluoride

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

3.2 μgvsNA μg

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

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3.75%0.3mg

Iron

15%1.2mg

0.3 mgvs1.2 mg

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

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2.86%12mg

Magnesium

15.7%66mg

12 mgvs66 mg

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

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6.2%0.14mg

Manganese

7%0.16mg

0.14 mgvs0.16 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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5%35mg

Phosphorus

22.3%156mg

35 mgvs156 mg

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

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9.4%320mg

Potassium

32.3%1098mg

320 mgvs1098 mg

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

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0.18%0.1μg

Selenium

24.4%13.4μg

0.1 μgvs13.4 μg

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

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4.6%69mg

Sodium

5.13%77mg

69 mgvs77 mg

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

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2.2%0.24mg

Zinc

6.36%0.7mg

0.24 mgvs0.7 mg

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

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2.4%88.3g

Water

0.18%6.6g

88.3 gvs6.6 g

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

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Lets compare vitamin content per 100 grams of Carrots vs Dry Mashed Potatoes Flakes:

Raw Carrots have 835 times more Vitamin A, 22 times more Vitamin E and 1.5 times more Vitamin K than Dehydrated Mashed Potatoes Flakes.
While Dehydrated Mashed Potatoes Flakes contain 15 times more Vitamin B1, 1.9 times more Vitamin B2, 6.4 times more Vitamin B3, 7.6 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 13.7 times more Vitamin C than Raw Carrots.
Both Raw Carrots as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Dry Mashed Potatoes Flakes:

Raw Carrots have 1.2 times more Calcium and 13.4 times more Water than Dehydrated Mashed Potatoes Flakes.
While Dehydrated Mashed Potatoes Flakes contain 3.6 times more Copper, 4 times more Iron, 5.5 times more Magnesium, 4.5 times more Phosphorus, 3.4 times more Potassium, 134 times more Selenium and 2.9 times more Zinc than Raw Carrots.
Both Raw Carrots and Dehydrated Mashed Potatoes Flakes have similar amounts of Manganese and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Carrots have 1.4 times more Sugars than Dehydrated Mashed Potatoes Flakes.
While Dehydrated Mashed Potatoes Flakes contain 8.6 times more Energy, 13.5 times more Omega 3, 8.5 times more Carbohydrate, 1.8 times more Fructose, 2.4 times more Fiber and 9 times more Protein than Raw Carrots.
Both Raw Carrots as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

CarrotsVS Boiled CarrotsDry Mashed Potatoes FlakesVS Boiled CarrotsCarrotsVS Dry Mashed Potato GranulesDry Mashed Potatoes FlakesVS Dry Mashed Potato Granules

Compare Foods

Comparing Nutrients in 100 grams CarrotsVS Dry Mashed Potatoes Flakes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: