Comparing Nutrients in 1 kilogram Dry Carrot VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dry Carrot	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	118% 3410kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	34% 11g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	612% 796g	212% 275g	130g per day for Men 19-50 years
Sugars	535% 388g	4% 2.9g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	621% 236g	60.5% 23g	38g per day for Men 19-50 years
Protein	145% 81g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3803% 34230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	445% 5.34mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	410% 65.7mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	294% 14.7mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	800% 10.4mg	132% 1.72mg	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	138% 550μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	162% 146mg	131% 118mg	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	363% 54.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	212% 2120mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	161% 1.45mg	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	491% 39.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	95% 2.2mg	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	494% 3460mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	747% 25400mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	183% 2750mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Carrot versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Carrot vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Dry Carrot has more Vitamin A, 4.4 times more Vitamin B1, 13.5 times more Vitamin B2, 3.1 times more Vitamin B3, 3 times more Vitamin B5, 6 times more Vitamin B6, 2.5 times more Vitamin B9, 1.2 times more Vitamin C, 54.5 times more Vitamin E and 47 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Dehydrated Carrot as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Carrot vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Dry Carrot has 16.3 times more Calcium, 2.6 times more Copper, 5.2 times more Iron, 4.2 times more Magnesium, 5.1 times more Manganese, 3.6 times more Phosphorus, 5.4 times more Potassium, 86 times more Selenium and 3.9 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Sodium than Dehydrated Carrot.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Carrot has 2.1 times more Energy, 5.3 times more Omega 3, 2.2 times more Omega 6, 2.9 times more Carbohydrate, 133.9 times more Sugars, 10.3 times more Fiber and 3.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.4 times more Fat and 4.2 times more Saturated Fat than Dehydrated Carrot.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6