Comparing Nutrients in 1 pound Baked Potato Skin VS Carrots

Macros Ratio

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

Macro Nutrients

	Baked Potato Skin	Carrots	Recommended Dietary Allowance
Energy	31% 898kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	161% 209g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	NA	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	NA	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	94% 36g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	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	46% 0.55mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	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	25% 100μg	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	68% 61.2mg	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	6.43% 7.7μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Carrots	Recommended Dietary Allowance
Calcium	15.4% 154mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	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	399% 32mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	65.4% 458mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11% 400g	3700g per day for Men 19-50 years

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

• Baked Potato Skin has 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.
• While Raw Carrots contain 835 times more Vitamin A, 16.5 times more Vitamin E and 7.8 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Raw Carrots have similar amounts of Vitamin B9 per 1 lb.
• Both Baked Potato Skin as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Potato Skin has 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, 7 times more Selenium and 2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.3 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Raw Carrots have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Potato Skin has 4.8 times more Energy, 4.8 times more Carbohydrate, 2.8 times more Fiber and 4.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.4 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.