Comparing Nutrients in 500 calories Baby CarrotsVS Baked White Potatoes

Weight per 500 calories

Baby Carrots

1429g

Baked White Potatoes

544g

Baked Whole White Potatoes have 2.6 times more energy per unit of mass than Raw Baby Carrots, which is average in comparison to other foods. Baby Carrots having low energy density.

Which food has more nutrients per 500 calories - Baby Carrots or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Baby Carrots

90%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Baby Carrotsvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.9%1.86g

Fat

0.84%0.82g

1.86 gvs0.82 g

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

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1.03%0.33g

Saturated Fat

0.68%0.22g

0.33 gvs0.22 g

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

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7.14%0.11g

Omega 3

5.1%0.082g

0.11 gvs0.082 g

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

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4.8%0.81g

Omega 6

1.57%0.27g

0.81 gvs0.27 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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91%118g

Carbohydrate

88%115g

118 gvs115 g

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

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94%68g

Sugars

11.5%8.3g

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

68 gvs8.3 g

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

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19.7%14.3g

Fructose

2.7%1.96g

≤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]

14.3 gvs1.96 g

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

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%15g

Glucose

%3.42g

15 gvs3.42 g

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

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%39g

Sucrose

%2.17g

39 gvs2.17 g

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

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109%41.4g

Fiber

30%11.4g

41.4 gvs11.4 g

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

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16.3%9.14g

Protein

20.4%11.4g

9.14 gvs11.4 g

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

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Vitamins

Baby Carrotsvs Baked White Potatoes

1095%9857μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

9857 μgvs5.43 μg

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

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35.7%0.43mg

Vitamin B1

21.7%0.26mg

Thiamine

0.43 mgvs0.26 mg

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

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39.6%0.51mg

Vitamin B2

18%0.23mg

Riboflavin

0.51 mgvs0.23 mg

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

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49.6%7.94mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

7.94 mgvs8.3 mg

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

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115%5.73mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

5.73 mgvs2.1 mg

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

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115%1.5mg

Vitamin B6

88.2%1.15mg

Pyridoxine

1.5 mgvs1.15 mg

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

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114%34.3μg

Vitamin B7

Biotin

34.3 μgvsNA μg

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

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96%386μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

386 μgvs207 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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41.3%37mg

Vitamin C

76%68.5mg

Ascorbic acid

37 mgvs68.5 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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Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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112%134μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

134 μgvs14.7 μg

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

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Minerals

Baby Carrotsvs Baked White Potatoes

45.7%457mg

Calcium

5.43%54.3mg

457 mgvs54.3 mg

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

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159%1.43mg

Copper

76.7%0.69mg

1.43 mgvs0.69 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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159%12.7mg

Iron

43.5%3.48mg

12.7 mgvs3.48 mg

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

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34%143mg

Magnesium

35%147mg

143 mgvs147 mg

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

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94%2.16mg

Manganese

44.7%1.03mg

2.16 mgvs1.03 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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57%400mg

Phosphorus

58.2%408mg

400 mgvs408 mg

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

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100%3386mg

Potassium

87%2957mg

3386 mgvs2957 mg

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

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23.4%13μg

Selenium

4.94%2.7μg

13 μgvs2.7 μg

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

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74.3%1114mg

Sodium

2.54%38mg

1114 mgvs38 mg

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

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22%2.43mg

Zinc

17.3%1.9mg

2.43 mgvs1.9 mg

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

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35%1291g

Water

11%410g

1291 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Baby Carrots vs Baked White Potatoes:

Raw Baby Carrots have 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.
While Baked Whole White Potatoes contain 1.8 times more Vitamin C than Raw Baby Carrots.
Both Raw Baby Carrots and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Baby Carrots as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baby Carrots vs Baked White Potatoes:

Raw Baby Carrots have 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 Raw Baby Carrots and Baked Whole White Potatoes have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Baby Carrots have 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 Raw Baby Carrots and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Baby Carrots as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baby CarrotsVS Canned Hearts Of PalmBaked White PotatoesVS Canned Hearts Of PalmBaby CarrotsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Baby CarrotsVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Baby Carrots or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: