Comparing Nutrients in 1 kilogram Baked White Potatoes VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Baked White Potatoes	Canned Carrot Juice	Recommended Dietary Allowance
Energy	31.7% 920kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	71.4% 93g	130g per day for Men 19-50 years
Sugars	21% 15.3g	54% 39g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	21% 8g	38g per day for Men 19-50 years
Protein	37.5% 21g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1062% 9560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	167% 2.17mg	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	95% 380μg	10% 40μg	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	140% 126mg	94% 85mg	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	2.67% 0.4mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	10% 100mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	51% 0.46mg	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	80% 6.4mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	56.5% 1.3mg	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	107% 750mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	86% 2920mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Canned Carrot Juice:

• Baked Whole White Potatoes have 4 times more Vitamin B3, 1.7 times more Vitamin B5, 9.5 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Carrot Juice.
• While Canned Carrot Juice contains 956 times more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 29 times more Vitamin E and 5.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Carrot Juice have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole White Potatoes as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Canned Carrot Juice:

• Baked Whole White Potatoes have 2.8 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Canned Carrot Juice.
• While Canned Carrot Juice contains 2.4 times more Calcium and 9.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Carrot Juice have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2.3 times more Energy, 2.3 times more Carbohydrate, 2.6 times more Fiber and 2.2 times more Protein than Canned Carrot Juice.
• While Canned Carrot Juice contains 2.6 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Canned Carrot Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.