Comparing Nutrients in 1 kilogram Boiled Carrots VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	6%	33%	61%

Macro Nutrients

	Boiled Carrots	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	75% 2180kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	122% 39g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	262% 340g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	NA	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	84.2% 32g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	187% 2.43mg	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	35% 140μg	42.5% 170μg	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	40% 36mg	106% 95mg	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	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	6.4% 256μg	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	42.5% 3.4mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	132% 3.04mg	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	43% 300mg	93% 650mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	187% 2810mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	14.3% 529g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 1 kilogram of Boiled Carrots has more Vitamin A and 1.4 times more Vitamin B2 than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 1 kg of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contains 1.8 times more Vitamin B1, 3.7 times more Vitamin B3, 3 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 1 kilogram of Boiled Carrots has 3 times more Calcium and 1.7 times more Water than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 1 kg of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contains 11.8 times more Copper, 4.4 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 4.8 times more Sodium and 2.1 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 1 kilogram of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contains 6.2 times more Energy, 45.6 times more Fat, 129.8 times more Saturated Fat, 7.1 times more Omega 6, 4.1 times more Carbohydrate and 4.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein