Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Cooked Frozen Carrots	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	12.8% 370kcal	61.4% 1780kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	89.8% 87g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	191% 248g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	3.86% 2.8g	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	3.86% 2.8g	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	% 3.6g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 1.3g	g per day for Men 19-50 years
Fiber	87% 33g	60.5% 23g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	940% 8460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	117% 5.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	149% 1.94mg	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	27.5% 110μg	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	25.6% 23mg	76.7% 69mg	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	67.3% 10mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	35% 350mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	83.3% 0.75mg	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	66.3% 5.3mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	48.3% 1.1mg	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	44.3% 310mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	285% 4280mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	17% 628g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Frozen Potato Puffs per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Frozen Potato Puffs:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, 9.2 times more Vitamin E and 5.4 times more Vitamin K than Frozen Potato Puffs.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 6.1 times more Vitamin B1, 1.6 times more Vitamin B2, 4.4 times more Vitamin B3, 3.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 1 kilogram of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Frozen Potato Puffs:

• 1 kilogram of Cooked Frozen Carrots has 2.7 times more Calcium, 1.5 times more Manganese, 1.3 times more Zinc and 1.4 times more Water than Frozen Potato Puffs.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 1.5 times more Magnesium, 2.1 times more Phosphorus, 1.3 times more Potassium and 7.3 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Potato Puffs contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Frozen Potato Puffs, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 14.6 times more Sugars and 1.4 times more Fiber than Frozen Potato Puffs.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 4.8 times more Energy, 12.8 times more Fat, 11.8 times more Saturated Fat, 5.3 times more Omega 3, 10 times more Omega 6, 3.2 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein