Comparing Nutrients in 14 ounces Frozen Carrots VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Frozen Carrots	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	4.93% 143kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	48% 8.2g	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	104% 135g	130g per day for Men 19-50 years
Sugars	26% 19g	6.35% 4.6g	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	2.46% 1.8g	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	% 2.42g	g per day for Men 19-50 years
Sucrose	% 16g	% 0g	g per day for Men 19-50 years
Fiber	34.5% 13g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Pan-fried Refrigerated Hash Brown 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	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	111% 1.44mg	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	NA	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	12% 10.7mg	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	15% 2.26mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	47% 0.42mg	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	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	39% 0.89mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	82% 2794mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.66% 357g	5.42% 201g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Pan-fried Refrigerated Hash Brown Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Frozen Carrots have 1.6 times more Vitamin B1 than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.4 times more Vitamin B2, 6.9 times more Vitamin B3, 3.9 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.9 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin C and Vitamin K per 14 ounces.
• Both Frozen Carrots, Unprepared as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Frozen Carrots have 3.6 times more Calcium and 1.8 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.4 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese, 3.7 times more Phosphorus, 3 times more Potassium and 1.9 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Sodium per 14 ounces.
• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 4.1 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 6.7 times more Energy, 22.4 times more Fat, 17.1 times more Saturated Fat, 46.3 times more Omega 3, 8.3 times more Omega 6, 4.3 times more Carbohydrate and 4.2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein