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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Oven-heated Frozen French Fries	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	23% 667kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.7g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	17% 22g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	13.6% 9.84g	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	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	19% 10.6g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	34% 0.44mg	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	27.8% 111μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.7% 52.8mg	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	2.9% 0.44mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	46% 0.41mg	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	36.7% 2.94mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	77.7% 1.8mg	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	55% 385mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	6.6% 244g	9.97% 369g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen French Fried Potatoes have 7.1 times more Vitamin B1, 4 times more Vitamin B3, 3.9 times more Vitamin B5, 1.6 times more Vitamin B6, 3.1 times more Vitamin B9 and 4.9 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 6.7 times more Vitamin E and 3.9 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in 14 oz.

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

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Copper, 3.3 times more Magnesium, 4 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Calcium, 2.1 times more Manganese, 7.6 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Drained Canned Carrots with Salt have similar amounts of Iron per 14 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen French Fried Potatoes have 6.7 times more Energy, 27.5 times more Fat, 28.6 times more Saturated Fat, 1.9 times more Omega 3, 3.5 times more Omega 6, 5.2 times more Carbohydrate, 1.7 times more Fiber and 4.2 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 8.9 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.