Comparing Nutrients in 14 ounces Baked Potatoes VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Baked Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	12.7% 369kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	22.3% 16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.86% 1.35g	1.53% 1.1g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.75g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 13.7g	g per day for Men 19-50 years
Fiber	23% 8.73g	34.5% 13g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.3% 38mg	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53.6% 4.3mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	29% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.7% 278mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	62.5% 2123mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.03% 297g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potatoes versus 14 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potatoes vs Cooked Frozen Carrots:

• 14 ounces of Baked Potatoes have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 2.2 times more Vitamin B5, 3.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 4.2 times more Vitamin C than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 846 times more Vitamin A, 25.3 times more Vitamin E and 6.8 times more Vitamin K than Whole Baked Potatoes.
• 14 ounces of Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Whole Baked Potatoes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potatoes vs Cooked Frozen Carrots:

• 14 ounces of Baked Potatoes have 1.4 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus and 2.8 times more Potassium than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 2.3 times more Calcium and 5.9 times more Sodium than Whole Baked Potatoes.
• Both Baked Potatoes and Cooked Frozen Carrots contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Baked Potatoes lack sufficient amounts of Calcium
• Both Whole Baked Potatoes as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potatoes have 2.5 times more Energy, 2.7 times more Carbohydrate and 4.3 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 3.4 times more Omega 3, 3.5 times more Sugars and 1.5 times more Fiber than Whole Baked Potatoes.
• 14 ounces of Baked Potatoes provide inadequate amounts of Omega 3
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Whole Baked Potatoes as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in 14 ounces.