Comparing Nutrients in 1 pound Baked Potato Skin VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Baked Potato Skin	Baby Carrots	Recommended Dietary Allowance
Energy	31% 898kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.52% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	29.8% 21.6g	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	NA	6.26% 4.54g	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	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 12.3g	g per day for Men 19-50 years
Fiber	94% 36g	34.6% 13g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Baby Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	348% 3130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	36.4% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	30.6% 122μg	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	68% 61.2mg	13% 11.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Baby Carrots	Recommended Dietary Allowance
Calcium	15.4% 154mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	50.4% 0.45mg	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	399% 32mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	29.8% 0.68mg	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	65.4% 458mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Baby Carrots per 1 lb

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

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

• 1 pound of Baked Potato Skin has 4.1 times more Vitamin B1, 2.9 times more Vitamin B2, 5.5 times more Vitamin B3, 2.1 times more Vitamin B5, 5.8 times more Vitamin B6 and 5.2 times more Vitamin C than Baby Carrots.
• While 1 lb of Raw Baby Carrots contains 690 times more Vitamin A and 5.5 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Baby Carrots provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin K
• Both Baked Potato Skin as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Baby Carrots:

• 1 pound of Baked Potato Skin has 8.2 times more Copper, 7.9 times more Iron, 4.3 times more Magnesium, 4.1 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium and 2.9 times more Zinc than Baby Carrots.
• While 1 lb of Raw Baby Carrots contains 3.7 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Baby Carrots contain similar levels of Calcium per one pound.
• 1 pound of Baby Carrots lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Raw Baby Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 5.7 times more Energy, 5.6 times more Carbohydrate, 2.7 times more Fiber and 6.7 times more Protein than Baby Carrots.
• While 1 lb of Raw Baby Carrots contains 3.4 times more Sugars than Baked Potato Skin.
• 1 pound of Baby Carrots provide inadequate amounts of Energy and Protein
• Both Baked Potato Skin as well as Raw Baby Carrots provide inadequate amounts of Omega 3 and Omega 6 in one pound.