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Comparing Nutrients in 100 calories Baked PotatoesVS Carrots

Weight per 100 calories

Baked Potatoes
108g
Carrots
244g

Baked Potatoes have 2.3 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Baked Potatoes or Carrots?

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Carrots
8%
5%
87%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.14%0.14g
Fat
0.6%0.59g
0.14 gvs0.59 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.11%0.037g
Saturated Fat
0.24%0.078g
0.037 gvs0.078 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
0.87%0.014g
Omega 3
0.3%0.005g
0.014 gvs0.005 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.27%0.046g
Omega 6
1.43%0.24g
0.046 gvs0.24 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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17.5%22.7g
Carbohydrate
18%23.4g
22.7 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
1.75%1.27g
Sugars
16%11.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.27 gvs11.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
0.5%0.37g
Fructose
1.85%1.34g
≤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]
0.37 gvs1.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%0.47g
Glucose
%1.44g
0.47 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0.43g
Sucrose
%8.76g
0.43 gvs8.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
6.23%2.37g
Fiber
18%6.83g
2.37 gvs6.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.8%2.7g
Protein
4.05%2.27g
2.7 gvs2.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.12%1.08μg
Vitamin A
226%2037μg
RAE, retinol activity equivalents
1.08 μgvs2037 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
5.73%0.069mg
Vitamin B1
13.4%0.16mg
Thiamine
0.069 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.97%0.052mg
Vitamin B2
11%0.14mg
Riboflavin
0.052 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
9.48%1.5mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs2.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.1%0.4mg
Vitamin B5
13.3%0.67mg
Pantothenic acid
0.4 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
25.7%0.33mg
Vitamin B6
26%0.34mg
Pyridoxine
0.33 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
18%5.4μg
Biotin
NA μgvs5.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
7.53%30μg
Vitamin B9
11.6%46.3μg
Folates and Folic Acid
30 μgvs46.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
11.5%10.3mg
Vitamin C
16%14.4mg
Ascorbic acid
10.3 mgvs14.4 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
0.29%0.043mg
Vitamin E
10.7%1.6mg
Tocopherols and Tocotrienols
0.043 mgvs1.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.8%2.15μg
Vitamin K
27%32μg
Phytomenadione or phylloquinone
2.15 μgvs32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.6%16mg
Calcium
8.05%80.5mg
16 mgvs80.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg
Copper
12%0.11mg
0.13 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
0.2%7.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs7.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
14.5%1.16mg
Iron
9.15%0.73mg
1.16 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.17%30mg
Magnesium
6.97%29.3mg
30 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
10.2%0.24mg
Manganese
15%0.35mg
0.24 mgvs0.35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
10.8%75.3mg
Phosphorus
12%85.4mg
75.3 mgvs85.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
17%575mg
Potassium
23%780mg
575 mgvs780 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
0.78%0.43μg
Selenium
0.44%0.24μg
0.43 μgvs0.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.72%10.8mg
Sodium
11.2%168mg
10.8 mgvs168 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
3.5%0.39mg
Zinc
5.32%0.59mg
0.39 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
2.18%80.5g
Water
5.82%215g
80.5 gvs215 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Baked Potatoes vs Carrots:
Comparing minerals per 100 calories for Baked Potatoes vs Carrots:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: