Comparing Nutrients in 7 ounces Baked Potatoes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Carrots	8%	5%	87%

Macro Nutrients

	Baked Potatoes	Carrots	Recommended Dietary Allowance
Energy	6.36% 185kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	14.6% 19g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	13% 9.4g	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	0.93% 0.67g	1.5% 1.1g	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	% 0.87g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 7.12g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	9.43% 37.7μg	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	21% 19mg	13% 11.7mg	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	0.53% 0.079mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Carrots	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	26.8% 2.14mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	12.3% 0.28mg	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	20% 139mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4% 149g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Potatoes vs Carrots:

• Whole Baked Potatoes have 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 16.5 times more Vitamin E and 6.6 times more Vitamin K than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Whole Baked Potatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Potatoes vs Carrots:

• Whole Baked Potatoes have 2.6 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.2 times more Calcium and 6.9 times more Sodium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Carrots have similar amounts of Water per 7 oz.
• Both Whole Baked Potatoes as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole Baked Potatoes have 2.3 times more Energy, 2.2 times more Carbohydrate and 2.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 4 times more Sugars and 1.3 times more Fiber than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.