Comparing Nutrients in 14 ounces Frozen French Fried Sweet Potatoes with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	25% 722kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	70.6% 51g	13.5% 9.76g	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	3.12% 2.26g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	191% 1723μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.83mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.7% 5.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	7.94% 31.8μg	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	33% 29.8mg	8.8% 7.94mg	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	39.4% 5.9mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	20.6% 206mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	45.4% 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	38.2% 3.06mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	33.5% 234mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	5.57% 206g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Canned Carrots with Liquids and Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen French Fried Sweet Potatoes with Salt vs Canned Carrots with Liquids and Salt:

• 14 ounces of Frozen French Fried Sweet Potatoes with Salt have 4.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5, 1.6 times more Vitamin B6, 4 times more Vitamin B9, 3.8 times more Vitamin C and 2 times more Vitamin E than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Vitamin A and 2.1 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen French Fried Sweet Potatoes with Salt vs Canned Carrots with Liquids and Salt:

• 14 ounces of Frozen French Fried Sweet Potatoes with Salt have 1.7 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 3 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.6 times more Sodium and 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Canned Carrots with Liquids and Salt contain similar levels of Manganese per 14 ounces.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen French Fried Sweet Potatoes with Salt have 7.9 times more Energy, 63.7 times more Fat, 46.3 times more Saturated Fat, 40.6 times more Omega 3, 45.1 times more Omega 6, 6.6 times more Carbohydrate, 5.2 times more Sugars, 3.2 times more Fiber and 3.7 times more Protein than Canned Carrots with Liquids and Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein