Comparing Nutrients in 100 grams Baked Potatoes VS 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	3.2% 93kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	53.5% 39g	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	0.47% 0.34g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	62% 23.6g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	380% 3423μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	44.5% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.52% 0.38mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	80% 1.04mg	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	7% 28μg	13.8% 55μg	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	10.7% 9.6mg	16.2% 14.6mg	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	0.27% 0.04mg	36.3% 5.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Dry Carrot	Recommended Dietary Allowance
Calcium	1.5% 15mg	21% 212mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	41% 0.37mg	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	13.5% 1.08mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	9.52% 0.22mg	48.5% 1.1mg	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	10% 70mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.11% 4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Potatoes vs Dry Carrot:

• Dehydrated Carrot contains 3423 times more Vitamin A, 8.3 times more Vitamin B1, 8.7 times more Vitamin B2, 4.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3.3 times more Vitamin B6, 2 times more Vitamin B9, 1.5 times more Vitamin C, 136.3 times more Vitamin E and 54 times more Vitamin K than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Potatoes vs Dry Carrot:

• Whole Baked Potatoes have 18.7 times more Water than Dehydrated Carrot.
• While Dehydrated Carrot contains 14.1 times more Calcium, 3.1 times more Copper, 3.6 times more Iron, 4.2 times more Magnesium, 5.1 times more Manganese, 4.9 times more Phosphorus, 4.7 times more Potassium, 21.5 times more Selenium, 27.5 times more Sodium and 4.4 times more Zinc than Whole Baked Potatoes.

Comparison of macro-nutrients per 100 grams:

• Dehydrated Carrot contains 3.7 times more Energy, 11.5 times more Fat, 7.3 times more Omega 3, 14.8 times more Omega 6, 3.8 times more Carbohydrate, 32.9 times more Sugars, 10.7 times more Fiber and 3.2 times more Protein than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.