Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Frozen Carrots	Microwaved Potatoes	Recommended Dietary Allowance
Energy	12.8% 370kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	1.9% 0.32g	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	186% 242g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	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	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Microwaved 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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	265% 3.44mg	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	30% 120μg	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	168% 151mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	35% 350mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	371% 3.34mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	127% 2.92mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	19.5% 720g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Microwaved Potatoes per 1 kg

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

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

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A than Microwaved Potatoes.
• While 1 kg of Whole Microwaved Potatoes contains 4 times more Vitamin B1, 4.1 times more Vitamin B3, 2.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 6.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Microwaved Potatoes provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Microwaved Potatoes have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Carrots has 3.2 times more Calcium, 7.4 times more Sodium and 1.3 times more Water than Microwaved Potatoes.
• While 1 kg of Whole Microwaved Potatoes contains 4.1 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus and 2.3 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Microwaved Potatoes contain similar levels of Zinc per one kilogram.
• 1 kilogram of Microwaved Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Whole Microwaved Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 4.4 times more Omega 3 and 1.4 times more Fiber than Microwaved Potatoes.
• While 1 kg of Whole Microwaved Potatoes contains 2.8 times more Energy, 3.1 times more Carbohydrate and 4.2 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 kilogram of Microwaved Potatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Whole Microwaved Potatoes provide inadequate amounts of Omega 6 in one kilogram.