Comparing Nutrients in 1 kilogram Frozen Carrots VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Frozen Carrots	Baked Potatoes	Recommended Dietary Allowance
Energy	12.4% 360kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	163% 212g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	16.3% 12g	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	4.28% 3.1g	4.7% 3.4g	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	% 4.4g	g per day for Men 19-50 years
Sucrose	% 40.5g	% 4g	g per day for Men 19-50 years
Fiber	87% 33g	58% 22g	38g per day for Men 19-50 years
Protein	14% 7.8g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	789% 7100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	239% 3.1mg	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	25% 100μg	70% 280μg	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	27.8% 25mg	107% 96mg	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	38% 5.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Baked Potatoes	Recommended Dietary Allowance
Calcium	36% 360mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	131% 1.18mg	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	55% 4.4mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	47% 330mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	157% 5350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.3% 900g	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Baked Potatoes per 1 kg

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

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

• 1 kilogram of Frozen Carrots has 710 times more Vitamin A, 14.3 times more Vitamin E and 8.8 times more Vitamin K than Baked Potatoes.
• While 1 kg of Whole Baked Potatoes contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 3.8 times more Vitamin C than Frozen Carrots, Unprepared.
• 1 kilogram of Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Baked Potatoes:

• 1 kilogram of Frozen Carrots has 2.4 times more Calcium, 6.8 times more Sodium and 1.2 times more Water than Baked Potatoes.
• While 1 kg of Whole Baked Potatoes contains 1.6 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus and 2.3 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Baked Potatoes contain similar levels of Zinc per one kilogram.
• 1 kilogram of Baked Potatoes lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Whole Baked Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 4 times more Sugars and 1.5 times more Fiber than Baked Potatoes.
• While 1 kg of Whole Baked Potatoes contains 2.6 times more Energy, 2.7 times more Carbohydrate and 3.2 times more Protein than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Whole Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.