Comparing Nutrients in 1 kilogram Carrots VS Baked Potato Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Baked Potato Skin with Salt	8%	0%	92%

Macro Nutrients

	Carrots	Baked Potato Skin with Salt	Recommended Dietary Allowance
Energy	14% 410kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	354% 461g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	19.3% 14g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	208% 79g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Carrots	Baked Potato Skin with Salt	Recommended Dietary Allowance
Vitamin A	928% 8350μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	472% 6.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	55% 220μg	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	65.6% 59mg	150% 135mg	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	44% 6.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Baked Potato Skin with Salt	Recommended Dietary Allowance
Calcium	33% 330mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	908% 8.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	268% 6.16mg	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	50% 350mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	171% 2570mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24% 883g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Baked Potato Skin with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Carrots vs Baked Potato Skin with Salt:

• 1 kilogram of Carrots has 835 times more Vitamin A, 16.5 times more Vitamin E and 7.8 times more Vitamin K than Baked Potato Skin with Salt.
• While 1 kg of Baked Potatoes Skin with Salt contains 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.1 times more Vitamin B5, 4.4 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Carrots.
• Both Carrots and Baked Potato Skin with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Baked Potato Skin with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Carrots as well as Baked Potatoes Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Carrots vs Baked Potato Skin with Salt:

• 1 kilogram of Carrots has 1.9 times more Water than Baked Potato Skin with Salt.
• While 1 kg of Baked Potatoes Skin with Salt contains 18.2 times more Copper, 23.5 times more Iron, 3.6 times more Magnesium, 4.3 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 3.7 times more Sodium and 2 times more Zinc than Raw Carrots.
• Both Carrots and Baked Potato Skin with Salt contain similar levels of Calcium per one kilogram.
• Both Raw Carrots as well as Baked Potatoes Skin with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carrots has 3.4 times more Sugars than Baked Potato Skin with Salt.
• While 1 kg of Baked Potatoes Skin with Salt contains 4.8 times more Energy, 4.8 times more Carbohydrate, 2.8 times more Fiber and 4.6 times more Protein than Raw Carrots.
• 1 kilogram of Carrots provide inadequate amounts of Energy and Protein
• Both Raw Carrots as well as Baked Potatoes Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.