Comparing Nutrients in 14 ounces Frozen Carrots VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Frozen Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	4.93% 143kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	25% 4.25g	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	92% 120g	130g per day for Men 19-50 years
Sugars	26% 19g	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	1.7% 1.23g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Frozen Extruded Par Fried Potatoes	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	24.5% 0.29mg	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	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	55% 0.71mg	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	22% 87.3μg	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	11% 9.92mg	27.8% 25mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	14% 0.13mg	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	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	39% 0.9mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	50% 1707mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.66% 357g	5.36% 198g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Frozen Extruded Par Fried Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Frozen Extruded Par Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Frozen Extruded Par Fried Potatoes:

• 14 oz of Frozen Extruded Par Fried French Fried Potatoes contain 1.7 times more Vitamin B1, 4.8 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.5 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Extruded Par Fried Potatoes provide similar amounts of Vitamin B2 per 14 ounces.
• Both Frozen Carrots, Unprepared as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Frozen Extruded Par Fried Potatoes:

• 14 ounces of Frozen Carrots have 4 times more Calcium, 2.3 times more Copper and 1.8 times more Water than Frozen Extruded Par Fried Potatoes.
• While 14 oz of Frozen Extruded Par Fried French Fried Potatoes contain 3 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 7.2 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Extruded Par Fried Potatoes contain similar levels of Zinc per 14 ounces.
• 14 ounces of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Frozen Extruded Par Fried French Fried Potatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Extruded Par Fried French Fried Potatoes contain 7.2 times more Energy, 32.5 times more Fat, 96.7 times more Saturated Fat, 4.3 times more Omega 6, 3.8 times more Carbohydrate and 3.6 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Extruded Par Fried Potatoes offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein