Comparing Nutrients in 14 ounces Frozen French Fried Potatoes with Salt VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes with Salt	6%	28%	66%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen French Fried Potatoes with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	20% 583kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	25% 32.6g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	19% 13.7g	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	0% 0g	1.97% 1.43g	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	% 0.4g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 10.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	31.3% 12g	38g per day for Men 19-50 years
Protein	16% 8.9g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	46.7% 0.61mg	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	34.7% 139μg	14% 55.6μg	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	76.3% 68.7mg	16% 14.3mg	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	2.65% 0.4mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	30.8% 2.46mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	26.7% 0.62mg	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	47% 329mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	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	88% 1318mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.15% 264g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Potatoes with Salt VS Boiled Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen French Fried Potatoes with Salt vs Boiled Carrots:

• 14 ounces of Frozen French Fried Potatoes with Salt have 1.5 times more Vitamin B1, 3.2 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B9 and 4.8 times more Vitamin C than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain more Vitamin A, 10.3 times more Vitamin E and 6.2 times more Vitamin K than Unprepared Frozen French Fried Potatoes with Salt.
• Both Frozen French Fried Potatoes with Salt and Boiled Carrots provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Unprepared Frozen French Fried Potatoes with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen French Fried Potatoes with Salt vs Boiled Carrots:

• 14 ounces of Frozen French Fried Potatoes with Salt have 5.5 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 2.8 times more Phosphorus, 1.7 times more Potassium, 5.7 times more Sodium and 1.8 times more Zinc than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 3.3 times more Calcium and 1.4 times more Water than Unprepared Frozen French Fried Potatoes with Salt.
• Both Frozen French Fried Potatoes with Salt and Boiled Carrots contain similar levels of Manganese per 14 ounces.
• 14 ounces of Frozen French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen French Fried Potatoes with Salt have 4.2 times more Energy, 25.9 times more Fat, 33.5 times more Saturated Fat, 3 times more Carbohydrate and 2.9 times more Protein than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 17.3 times more Sugars and 1.6 times more Fiber than Unprepared Frozen French Fried Potatoes with Salt.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Unprepared Frozen French Fried Potatoes with Salt as well as Boiled and Drained Carrots provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.