Comparing Nutrients in 1 pound Baked Potatoes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Baked Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	14.5% 422kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	19.3% 25g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	15.5% 11.2g	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	2.13% 1.54g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	18% 6.8g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	39% 0.51mg	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	31.8% 127μg	10.2% 41μg	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	48.4% 43.5mg	13.6% 12.2mg	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	1.2% 0.18mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	52.4% 0.47mg	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	61.2% 4.9mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	88.7% 2.04mg	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	45.4% 318mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Potatoes vs Canned Carrots with Salt:

• Whole Baked Potatoes have 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 3.6 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 558 times more Vitamin A, 18.5 times more Vitamin E and 4.9 times more Vitamin K than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Potatoes vs Canned Carrots with Salt:

• Whole Baked Potatoes have 1.7 times more Iron, 3.5 times more Magnesium, 2.9 times more Phosphorus, 3 times more Potassium and 1.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Calcium, 2.1 times more Manganese and 24.2 times more Sodium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Drained Canned Carrots with Salt have similar amounts of Copper and Water per 1 lb.
• Both Whole Baked Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole Baked Potatoes have 3.7 times more Energy, 3.8 times more Carbohydrate, 1.5 times more Fiber and 3.9 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Sugars than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.