Comparing Nutrients in 300 calories Carrots VS Baked White Potatoes

Weight per 300 calories

• Carrots: 732g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 2.2 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Carrots	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	53% 68.7g	130g per day for Men 19-50 years
Sugars	48% 34.7g	6.9% 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	5.55% 4.02g	1.6% 1.17g	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	% 4.3g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 1.3g	g per day for Men 19-50 years
Fiber	54% 20.5g	18% 6.85g	38g per day for Men 19-50 years
Protein	12% 6.8g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Carrots	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	31% 124μg	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% 43mg	45.7% 41mg	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	32% 4.83mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Baked White Potatoes	Recommended Dietary Allowance
Calcium	24% 241mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	26.8% 0.62mg	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	36.6% 256mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	17.5% 646g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Baked White Potatoes:

• Raw Carrots have 1873.7 times more Vitamin A, 3.1 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 37 times more Vitamin E and 11 times more Vitamin K than Baked Whole White Potatoes.
• Both Raw Carrots and Baked Whole White Potatoes have similar amounts of Vitamin B9 and Vitamin C per 300 kcal.
• Both Raw Carrots as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Baked White Potatoes:

• Raw Carrots have 7.4 times more Calcium, 1.7 times more Manganese, 1.3 times more Potassium, 22.1 times more Sodium, 1.5 times more Zinc and 2.6 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Copper than Raw Carrots.
• Both Raw Carrots and Baked Whole White Potatoes have similar amounts of Iron, Magnesium and Phosphorus per 300 kcal.
• Both Raw Carrots as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 4.6 times more Omega 6, 7 times more Sugars, 3.4 times more Fructose and 3 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Omega 3 than Raw Carrots.
• Both Raw Carrots and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Carrots as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.