Comparing Nutrients in 14 ounces Frozen Potato Wedges VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Wedges	8%	15%	77%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Frozen Potato Wedges	Frozen Carrots	Recommended Dietary Allowance
Energy	17.7% 512kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	24% 31.4g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	26% 19g	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	NA	1.7% 1.23g	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	21% 7.94g	34.5% 13g	38g per day for Men 19-50 years
Protein	19% 10.7g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Wedges	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	29% 0.38mg	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	NA	9.92% 39.7μg	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	49.4% 44.5mg	11% 9.92mg	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	NA	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Wedges	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	NA	32.6% 0.29mg	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	34.7% 2.78mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	29.5% 0.68mg	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	49.3% 345mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.33% 271g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potato Wedges VS Frozen Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Potato Wedges vs Frozen Carrots:

• 14 ounces of Frozen Potato Wedges have 2.3 times more Vitamin B1, 3.3 times more Vitamin B3, 3.7 times more Vitamin B6 and 4.5 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Frozen Carrots provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Frozen Potato Wedges have insufficient amounts of Vitamin A
• Both Frozen Potato Wedges as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Potato Wedges vs Frozen Carrots:

• 14 ounces of Frozen Potato Wedges have 1.6 times more Iron, 1.6 times more Magnesium, 2.6 times more Phosphorus and 1.7 times more Potassium than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.4 times more Calcium, 1.4 times more Sodium and 1.3 times more Water than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Frozen Carrots contain similar levels of Zinc per 14 ounces.
• 14 ounces of Frozen Potato Wedges lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Potato Wedges have 3.6 times more Energy, 4.8 times more Fat, 3.2 times more Carbohydrate and 3.5 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 15.9 times more Sugars and 1.7 times more Fiber than Frozen Potato Wedges.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Potato Wedges as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.