Comparing Nutrients in 14 ounces Baked Potatoes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Carrots	8%	5%	87%

Macro Nutrients

	Baked Potatoes	Carrots	Recommended Dietary Allowance
Energy	12.7% 369kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.33% 0.4g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 14.2g	g per day for Men 19-50 years
Fiber	23% 8.73g	29.2% 11g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Carrots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	62.5% 2123mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.03% 297g	9.47% 350g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 16.5 times more Vitamin E and 6.6 times more Vitamin K than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Whole Baked Potatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Potatoes vs Carrots:

• Whole Baked Potatoes have 2.6 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.2 times more Calcium and 6.9 times more Sodium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Carrots have similar amounts of Water per 14 oz.
• Both Whole Baked Potatoes as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole Baked Potatoes have 2.3 times more Energy, 2.2 times more Carbohydrate and 2.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 4 times more Sugars and 1.3 times more Fiber than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.