Comparing Nutrients in 300 calories Baked White PotatoesVS Baby Carrots

Weight per 300 calories

Baked White Potatoes

326g

Baby Carrots

857g

Baked White Potatoes have 2.6 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 White Potatoes or Baby Carrots?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Baby Carrots

90%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Baby Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.5%0.49g

Fat

1.15%1.1g

0.49 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.41%0.13g

Saturated Fat

0.62%0.2g

0.13 gvs0.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.06%0.049g

Omega 3

4.3%0.069g

0.049 gvs0.069 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g

Omega 6

2.87%0.49g

0.16 gvs0.49 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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53%68.7g

Carbohydrate

54.3%70.6g

68.7 gvs70.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g

Sugars

56.3%40.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5 gvs40.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.6%1.17g

Fructose

12%8.57g

≤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]

1.17 gvs8.57 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.05g

Glucose

%8.9g

2.05 gvs8.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g

Sucrose

%23.3g

1.3 gvs23.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18%6.85g

Fiber

65.4%25g

6.85 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.2%6.85g

Protein

9.8%5.5g

6.85 gvs5.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Baby Carrots

0.36%3.26μg

Vitamin A

657%5914μg

RAE, retinol activity equivalents

3.26 μgvs5914 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg

Vitamin B1

21.4%0.26mg

Thiamine

0.16 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.8%0.14mg

Vitamin B2

23.7%0.31mg

Riboflavin

0.14 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%5mg

Vitamin B3

29.8%4.77mg

Niacin, nicotinic acid, niacinamide

5 mgvs4.77 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.25mg

Vitamin B5

68.7%3.44mg

Pantothenic acid

1.25 mgvs3.44 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53%0.69mg

Vitamin B6

69.2%0.9mg

Pyridoxine

0.69 mgvs0.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

68.6%20.6μg

Biotin

NA μgvs20.6 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31%124μg

Vitamin B9

58%231μg

Folates and Folic Acid

124 μgvs231 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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45.7%41mg

Vitamin C

24.8%22.3mg

Ascorbic acid

41 mgvs22.3 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 .

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0.87%0.13mg

Vitamin E

Tocopherols and Tocotrienols

0.13 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.34%8.8μg

Vitamin K

67%80.6μg

Phytomenadione or phylloquinone

8.8 μgvs80.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Baby Carrots

3.26%32.6mg

Calcium

27.4%274mg

32.6 mgvs274 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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46%0.41mg

Copper

95%0.86mg

0.41 mgvs0.86 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26%2.1mg

Iron

95%7.63mg

2.1 mgvs7.63 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%88mg

Magnesium

20.4%85.7mg

88 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.8%0.62mg

Manganese

56.3%1.3mg

0.62 mgvs1.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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35%245mg

Phosphorus

34.3%240mg

245 mgvs240 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1774mg

Potassium

59.7%2031mg

1774 mgvs2031 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.96%1.63μg

Selenium

14%7.7μg

1.63 μgvs7.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.52%23mg

Sodium

44.6%669mg

23 mgvs669 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.4%1.14mg

Zinc

13.2%1.46mg

1.14 mgvs1.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.65%246g

Water

21%774g

246 gvs774 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 White Potatoes vs Baby Carrots:

Baked Whole White Potatoes have 1.8 times more Vitamin C than Raw Baby Carrots.
While Raw Baby Carrots contain 1813.7 times more Vitamin A, 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 9.2 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Baby Carrots have similar amounts of Vitamin B3 per 300 kcal.
Both Baked Whole White 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 White Potatoes vs Baby Carrots:

Raw Baby Carrots contain 8.4 times more Calcium, 2.1 times more Copper, 3.7 times more Iron, 2.1 times more Manganese, 4.7 times more Selenium, 29.3 times more Sodium, 1.3 times more Zinc and 3.1 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Baby Carrots have similar amounts of Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.2 times more Protein than Raw Baby Carrots.
While Raw Baby Carrots contain 1.4 times more Omega 3, 8.2 times more Sugars, 7.3 times more Fructose and 3.6 times more Fiber than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Baby Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesBaby CarrotsVS Baked Red PotatoesBaked White PotatoesVS Canned Hearts Of PalmBaby CarrotsVS Canned Hearts Of Palm

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Baby Carrots

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: