Comparing Nutrients in 7 ounces Baked White Potatoes VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Baked White Potatoes	Dry Carrot	Recommended Dietary Allowance
Energy	6.3% 183kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	121% 158g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	106% 77g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	123% 47g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	755% 6793μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	81.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	159% 2.06mg	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	19% 75.4μg	27.3% 109μg	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	27.8% 25mg	32% 29mg	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	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dry Carrot	Recommended Dietary Allowance
Calcium	2% 20mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	81.6% 0.73mg	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	16% 1.27mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	96% 2.2mg	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	21.3% 149mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	148% 5041mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	36.4% 546mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Dry Carrot:

• Dehydrated Carrot contains 3423 times more Vitamin A, 11.1 times more Vitamin B1, 9.7 times more Vitamin B2, 4.3 times more Vitamin B3, 3.8 times more Vitamin B5, 4.9 times more Vitamin B6, 1.4 times more Vitamin B9, 136.3 times more Vitamin E and 40 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dehydrated Carrot have similar amounts of Vitamin C per 7 oz.
• Both Baked Whole White Potatoes as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Dry Carrot:

• Baked Whole White Potatoes have 18.9 times more Water than Dehydrated Carrot.
• While Dehydrated Carrot contains 21.2 times more Calcium, 2.9 times more Copper, 6.1 times more Iron, 4.4 times more Magnesium, 5.9 times more Manganese, 4.6 times more Phosphorus, 4.7 times more Potassium, 17.2 times more Selenium, 39.3 times more Sodium and 4.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Dehydrated Carrot contains 3.7 times more Energy, 9.9 times more Fat, 6.3 times more Omega 3, 13 times more Omega 6, 3.8 times more Carbohydrate, 25.4 times more Sugars, 11.2 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.