Comparing Nutrients in 14 ounces Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	10%	1%	89%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	11% 321kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	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	55% 71.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	21% 7.94g	31.3% 12g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	34.4% 31mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	NA	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	15.4% 1.23mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	NA	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	17% 119mg	700mg per day for Men 19-50 years
Potassium	46.5% 1580mg	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	87.3% 1310mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	NA	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.4% 311g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt vs Boiled Carrots:

• Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt have 2.2 times more Vitamin C than Boiled and Drained Carrots.

Comparing minerals per 14 ounces for Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt vs Boiled Carrots:

• Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt have 1.7 times more Potassium and 5.7 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.
• Both Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt and Boiled and Drained Carrots have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt have 2.3 times more Energy, 2.2 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15 times more Sugars and 1.5 times more Fiber than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.
• Both Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.