Comparing Nutrients in 300 calories Baked Potatoes VS Dry Carrot

Weight per 300 calories

• Baked Potatoes: 323g
• Dry Carrot: 88g

Dehydrated Carrot has 3.7 times more energy per unit of mass than Whole Baked Potatoes, which is high in comparison to other foods. Baked Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Baked Potatoes or Dry Carrot?

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Baked Potatoes	Dry Carrot	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	2.62% 0.042g	5.22% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	54% 70g	130g per day for Men 19-50 years
Sugars	5.25% 3.8g	47% 34g	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	1.5% 1.1g	NA	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	54.6% 20.8g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0.36% 3.23μg	335% 3011μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	36% 5.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	70.4% 0.91mg	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	22.6% 90μg	12% 48.4μg	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	34.4% 31mg	14.3% 13mg	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	0.86% 0.13mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.38% 6.45μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Dry Carrot	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	36% 0.33mg	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	43.5% 3.5mg	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	42.7% 0.98mg	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	32.3% 226mg	43.5% 304mg	700mg per day for Men 19-50 years
Potassium	50.8% 1726mg	65.7% 2235mg	3400mg per day for Men 19-50 years
Selenium	2.35% 1.3μg	13.8% 7.57μg	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	6.53% 242g	0.095% 3.5g	3700g per day for Men 19-50 years

Baked Potatoes VS Dry Carrot Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potatoes or Dry Carrot?

Lets compare vitamin content per 300 calories of Baked Potatoes vs Dry Carrot:

• 300 calories of Baked Potatoes have 1.9 times more Vitamin B9 and 2.4 times more Vitamin C than Dry Carrot.
• While 300 kcal of Dehydrated Carrot contain 933.5 times more Vitamin A, 2.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 37.2 times more Vitamin E and 14.7 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Dry Carrot provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Whole Baked Potatoes as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potatoes vs Dry Carrot:

• 300 calories of Baked Potatoes have 68.6 times more Water than Dry Carrot.
• While 300 kcal of Dehydrated Carrot contain 3.9 times more Calcium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 5.9 times more Selenium and 7.5 times more Sodium than Whole Baked Potatoes.
• Both Baked Potatoes and Dry Carrot contain similar levels of Copper, Iron, Magnesium and Zinc per 300 calories.
• 300 calories of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dehydrated Carrot contain 9 times more Sugars and 2.9 times more Fiber than Whole Baked Potatoes.
• Both Baked Potatoes and Dry Carrot offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Whole Baked Potatoes as well as Dehydrated Carrot provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.