Comparing Nutrients in 14 ounces Boiled Carrots VS Frozen Cross Cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen Cross Cut French Fried Potatoes	6%	47%	47%

Macro Nutrients

	Boiled Carrots	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	70% 91g	130g per day for Men 19-50 years
Sugars	19% 13.7g	2.7% 1.94g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	24% 9.13g	38g per day for Men 19-50 years
Protein	5.4% 3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	376% 3382μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	NA	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	14% 55.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	12% 119mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	NA	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	NA	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	17% 119mg	NA	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	NA	11mg per day for Men 19-50 years
Water	9.67% 358g	6.7% 248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Frozen Cross Cut French Fried Potatoes:

• Frozen Cross Cut French Fried Potatoes, Unprepared contain 1.6 times more Vitamin C than Boiled and Drained Carrots.

Comparing minerals per 14 ounces for Boiled Carrots vs Frozen Cross Cut French Fried Potatoes:

• Boiled and Drained Carrots have 2.3 times more Calcium and 1.4 times more Water than Frozen Cross Cut French Fried Potatoes, Unprepared.
• While Frozen Cross Cut French Fried Potatoes, Unprepared contain 2.6 times more Iron, 1.3 times more Potassium and 6.8 times more Sodium than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 7 times more Sugars and 1.3 times more Fiber than Frozen Cross Cut French Fried Potatoes, Unprepared.
• While Frozen Cross Cut French Fried Potatoes, Unprepared contain 5.3 times more Energy, 55.6 times more Fat, 86.3 times more Saturated Fat, 2.8 times more Carbohydrate and 3.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Frozen Cross Cut French Fried Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.