Comparing Nutrients in 1 pound 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	14.5% 422kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 16.3g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Carrots	Recommended Dietary Allowance
Calcium	6.8% 68mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.
• Both Whole Baked Potatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 1 lb.
• Both Whole Baked Potatoes as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 1 lb.