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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Carrots	Recommended Dietary Allowance
Energy	20% 579kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	29.2% 38g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	0% 0g	3% 2.2g	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	% 0.28g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 14.2g	g per day for Men 19-50 years
Fiber	21% 7.94g	29.2% 11g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	19% 75.4μg	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	34% 30.6mg	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Carrots	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	24.7% 0.57mg	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	46% 321mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.47% 350g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B1, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B2, 6.6 times more Vitamin E and 6.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 5.1 times more Sodium and 1.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Carrots have similar amounts of Manganese and Potassium per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.6 times more Energy, 20.8 times more Fat, 39 times more Saturated Fat, 8 times more Omega 3, 2.5 times more Omega 6, 2.5 times more Carbohydrate and 2.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 22.6 times more Sugars and 1.4 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.