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Comparing Nutrients in 300 calories Baked PotatoesVS Carrots

Weight per 300 calories

Baked Potatoes
323g
Carrots
732g

Baked Potatoes have 2.3 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.43%0.42g
Fat
1.8%1.76g
0.42 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.34%0.11g
Saturated Fat
0.73%0.23g
0.11 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
2.62%0.042g
Omega 3
0.91%0.015g
0.042 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.82%0.14g
Omega 6
4.3%0.73g
0.14 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52.5%68.2g
Carbohydrate
54%70g
68.2 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
5.25%3.8g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.8 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
1.5%1.1g
Fructose
5.55%4.02g
≤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]
1.1 gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%1.4g
Glucose
%4.3g
1.4 gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g
Sucrose
%26.3g
1.3 gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
18.7%7.1g
Fiber
54%20.5g
7.1 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
14.4%8.06g
Protein
12%6.8g
8.06 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.36%3.23μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
3.23 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
17.2%0.21mg
Vitamin B1
40.2%0.48mg
Thiamine
0.21 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
12%0.15mg
Vitamin B2
32.6%0.42mg
Riboflavin
0.15 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
28.4%4.55mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
4.55 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
24.3%1.2mg
Vitamin B5
40%2mg
Pantothenic acid
1.2 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
77%1mg
Vitamin B6
77.7%1mg
Pyridoxine
1 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
22.6%90μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
90 μgvs139 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
34.4%31mg
Vitamin C
48%43mg
Ascorbic acid
31 mgvs43 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
0.86%0.13mg
Vitamin E
32%4.83mg
Tocopherols and Tocotrienols
0.13 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.38%6.45μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
6.45 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.84%48.4mg
Calcium
24%241mg
48.4 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42.3%0.38mg
Copper
36.6%0.33mg
0.38 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
43.5%3.5mg
Iron
27.4%2.2mg
3.5 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
21.5%90mg
Magnesium
21%88mg
90 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
30.7%0.71mg
Manganese
45.5%1.05mg
0.71 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
32.3%226mg
Phosphorus
36.6%256mg
226 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
50.8%1726mg
Potassium
69%2341mg
1726 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
2.35%1.3μg
Selenium
1.33%0.73μg
1.3 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.15%32.3mg
Sodium
33.7%505mg
32.3 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
10.6%1.16mg
Zinc
16%1.76mg
1.16 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
6.53%242g
Water
17.5%646g
242 gvs646 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Baked Potatoes vs Carrots:
Comparing minerals per 300 calories for Baked Potatoes vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: