Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Cooked Frozen Carrots	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	5.06% 147kcal	30% 865kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	48.3% 15.5g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	104% 135g	130g per day for Men 19-50 years
Sugars	22.3% 16g	NA	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	1.53% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	60% 9.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	74% 0.96mg	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	11% 43.7μg	17% 67.5μg	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% 9.13mg	42% 37.7mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	14% 139mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	88% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.54% 102μg	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	26.3% 2.1mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	52.5% 1.2mg	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	17.6% 123mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.7% 358g	5.67% 210g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Cooked Frozen Carrots have more Vitamin A than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 4 times more Vitamin B1, 5.8 times more Vitamin B3, 4 times more Vitamin B5, 2.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Cooked Frozen Carrots have 3.5 times more Calcium, 1.3 times more Sodium and 1.7 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.4 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus and 2.5 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Zinc per 14 ounces.
• 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 5.9 times more Energy, 12.1 times more Fat, 32.5 times more Saturated Fat, 2.1 times more Omega 6, 4.4 times more Carbohydrate and 5.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein