Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Cooked Frozen Carrots	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	12.8% 370kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	59% 19g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	257% 43.6g	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	270% 351g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	20.6% 15g	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	7.17% 5.2g	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	% 6.4g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 3.3g	g per day for Men 19-50 years
Fiber	87% 33g	84.2% 32g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Hash Brown Potatoes	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	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	363% 4.7mg	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	40% 160μg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	35% 350mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	326% 2.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	107% 2.47mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	24.4% 903g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Hash Brown Potatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Hash Brown Potatoes:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, 101 times more Vitamin E and 3.7 times more Vitamin K than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 5.7 times more Vitamin B1, 5.5 times more Vitamin B3, 5.1 times more Vitamin B5, 5.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Hash Brown Potatoes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Hash Brown Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Hash Brown Potatoes:

• 1 kilogram of Cooked Frozen Carrots has 2.5 times more Calcium and 1.9 times more Water than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 3.6 times more Copper, 3.2 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus, 3 times more Potassium, 5.8 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Hash Brown Potatoes contain similar levels of Iron per one kilogram.
• 1 kilogram of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 2.7 times more Sugars than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 7.2 times more Energy, 18.4 times more Fat, 15.7 times more Saturated Fat, 7.7 times more Omega 3, 15.1 times more Omega 6, 4.5 times more Carbohydrate and 5.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Hash Brown Potatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein