Comparing Nutrients in 14 ounces Oven-heated Frozen French Fries VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Oven-heated Frozen French Fries	Boiled Carrots	Recommended Dietary Allowance
Energy	23% 667kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.7g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	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	87.7% 114g	25% 32.6g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	% 0.44g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 10.7g	g per day for Men 19-50 years
Fiber	27% 10.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	19% 10.6g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	27.8% 111μg	14% 55.6μg	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	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	2.9% 0.44mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	36.7% 2.94mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	55% 385mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	6.6% 244g	9.67% 358g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen French Fried Potatoes have 1.9 times more Vitamin B1, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.2 times more Vitamin B6, 2 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Vitamin B2, 9.4 times more Vitamin E and 5.5 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen French Fries vs Boiled Carrots:

• Oven-heated Frozen French Fried Potatoes have 7.9 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Calcium, 3.5 times more Selenium, 1.8 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen French Fried Potatoes have 4.8 times more Energy, 29 times more Fat, 34.3 times more Saturated Fat, 21 times more Omega 3, 3.2 times more Omega 6, 3.5 times more Carbohydrate and 3.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 12.3 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Boiled and Drained Carrots have similar amounts of Fiber per 14 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.