Comparing Nutrients in 1 pound Baked Red Potatoes VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Baked Red Potatoes	Frozen Carrots	Recommended Dietary Allowance
Energy	13.6% 395kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	27.6% 36g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	1.94% 1.4g	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	% 2.5g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 18.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	39.4% 15g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	33% 0.43mg	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	30.6% 122μg	11.3% 45.4μg	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	63.5% 57mg	12.6% 11.3mg	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	2.4% 0.36mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.1% 41mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	37.3% 0.34mg	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	39.7% 3.18mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	33.7% 0.78mg	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	46.7% 327mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Frozen Carrots:

• 1 pound of Baked Red Potatoes has 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 5 times more Vitamin C than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 710 times more Vitamin A, 7.1 times more Vitamin E and 6.3 times more Vitamin K than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Whole Red Potatoes as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Frozen Carrots:

• 1 pound of Baked Red Potatoes has 2.4 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 2.2 times more Phosphorus, 2.3 times more Potassium and 1.2 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 4 times more Calcium and 5.7 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Carrots contain similar levels of Manganese and Water per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 2.4 times more Energy, 2.5 times more Carbohydrate and 2.9 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 3.3 times more Sugars and 1.8 times more Fiber than Baked Whole Red Potatoes.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one pound.