Comparing Nutrients in 14 ounces Frozen Carrots VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Frozen Carrots	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	4.93% 143kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	87.7% 114g	130g per day for Men 19-50 years
Sugars	26% 19g	1.53% 1.1g	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	1.7% 1.23g	0% 0g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	% 16g	% 0.71g	g per day for Men 19-50 years
Fiber	34.5% 13g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	313% 2818μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	42.3% 0.51mg	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	11.5% 1.84mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	56% 0.73mg	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	9.92% 39.7μg	27.8% 111μg	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	11% 9.92mg	58.7% 52.8mg	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	15% 2.26mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	22% 1.75mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	36.2% 0.83mg	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	18.7% 131mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.66% 357g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Oven-heated Frozen French Fries per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Oven-heated Frozen French Fries:

• 14 ounces of Frozen Carrots have 5.2 times more Vitamin E and 7 times more Vitamin K than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 2.9 times more Vitamin B1, 4.8 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 5.3 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Oven-heated Frozen French Fries provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Frozen Carrots, Unprepared as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Oven-heated Frozen French Fries:

• 14 ounces of Frozen Carrots have 3 times more Calcium, 2.1 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 1.8 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 2.9 times more Phosphorus and 1.9 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Oven-heated Frozen French Fries contain similar levels of Manganese and Zinc per 14 ounces.
• 14 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 17 times more Sugars and 1.3 times more Fiber than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 4.7 times more Energy, 11.3 times more Fat, 21.9 times more Saturated Fat, 3.6 times more Carbohydrate and 3.4 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.