Comparing Nutrients in 1 kilogram Baby Carrots VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Potato Skin	17%	1%	82%

Macro Nutrients

	Baby Carrots	Potato Skin	Recommended Dietary Allowance
Energy	12% 350kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	96% 124g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	NA	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	13.8% 10g	NA	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	65.8% 25g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Potato Skin	Recommended Dietary Allowance
Vitamin A	767% 6900μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	42.5% 170μg	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	29% 26mg	127% 114mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.3% 94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Potato Skin	Recommended Dietary Allowance
Calcium	32% 320mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	470% 4.23mg	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	111% 8.9mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	262% 6mg	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	40% 280mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.4% 904g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Baby Carrots versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baby Carrots vs Potato Skin:

• 1 kilogram of Baby Carrots has more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.9 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.4 times more Vitamin C than Raw Baby Carrots.
• Both Baby Carrots and Potato Skin provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Baby Carrots as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baby Carrots vs Potato Skin:

• 1 kilogram of Baby Carrots has 7.8 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 4.2 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 4 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Raw Baby Carrots.
• Both Baby Carrots and Potato Skin contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Baby Carrots lack sufficient amounts of Zinc
• Both Raw Baby Carrots as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 1.7 times more Energy, 1.5 times more Carbohydrate and 4 times more Protein than Raw Baby Carrots.
• Both Baby Carrots and Potato Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baby Carrots provide inadequate amounts of Energy and Protein
• Both Raw Baby Carrots as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.