Comparing Nutrients in 300 calories Baked Red Potatoes VS Baby Carrots

Weight per 300 calories

• Baked Red Potatoes: 345g
• Baby Carrots: 857g

Baked Red Potatoes have 2.5 times more energy per 100g than Baby Carrots. It has average energy density when compared to other foods. Raw Baby Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Baked Red Potatoes	Baby Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	56.3% 40.8g	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	2.1% 1.5g	12% 8.57g	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	% 1.9g	% 8.9g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 23.3g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	65.4% 25g	38g per day for Men 19-50 years
Protein	14% 7.93g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Baby Carrots	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	657% 5914μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	68.7% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68.6% 20.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.3% 93μg	58% 231μg	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	48.3% 43.4mg	24.8% 22.3mg	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	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	67% 80.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Baby Carrots	Recommended Dietary Allowance
Calcium	3.1% 31mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	95% 0.86mg	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	30% 2.4mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	56.3% 1.3mg	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	35.5% 248mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	59.7% 2031mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	44.6% 669mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	13.2% 1.46mg	11mg per day for Men 19-50 years
Water	7.15% 264g	21% 774g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.9 times more Vitamin C than Raw Baby Carrots.
• While Raw Baby Carrots contain 1715.1 times more Vitamin A, 1.8 times more Vitamin B2, 2.9 times more Vitamin B5, 2.5 times more Vitamin B9 and 8.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Baby Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Baked Whole Red Potatoes as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Baby Carrots:

• Raw Baby Carrots contain 8.8 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, 2.2 times more Manganese, 16.2 times more Sodium and 2.9 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Baby Carrots have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 1.4 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.3 times more Omega 3, 8.3 times more Sugars, 5.6 times more Fructose and 4 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Baby Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.