Comparing Nutrients in 1 kilogram Frozen Carrots VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Frozen Carrots	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	12.4% 360kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	10.6% 1.8g	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	658% 855g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	48% 34.7g	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	14% 10g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	% 40.5g	% 10g	g per day for Men 19-50 years
Fiber	87% 33g	187% 71g	38g per day for Men 19-50 years
Protein	14% 7.8g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Dry Mashed Potato Granules	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	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	662% 8.6mg	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	100% 400μg	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	411% 370mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	36% 360mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	113% 1.02mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	487% 11.2mg	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	350% 2450mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	24.3% 900g	0.98% 36.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Dry Mashed Potato Granules per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Carrots vs Dry Mashed Potato Granules:

• 1 kilogram of Frozen Carrots has 710 times more Vitamin A, 2.1 times more Vitamin E and 2 times more Vitamin K than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 10.3 times more Vitamin B1, 6.8 times more Vitamin B2, 10.3 times more Vitamin B3, 1.8 times more Vitamin B5, 9.1 times more Vitamin B6, 4 times more Vitamin B9 and 14.8 times more Vitamin C than Frozen Carrots, Unprepared.
• 1 kilogram of Dry Mashed Potato Granules have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Dry Mashed Potato Granules:

• 1 kilogram of Frozen Carrots has 24.8 times more Water than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 1.4 times more Copper, 2.5 times more Iron, 8.2 times more Magnesium, 6.6 times more Manganese, 7.4 times more Phosphorus, 3 times more Potassium, 38.7 times more Selenium and 2.8 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Dry Mashed Potato Granules contain similar levels of Calcium and Sodium per one kilogram.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 1.4 times more Sugars than Dry Mashed Potato Granules.
• While 1 kg of Granules of Dehydrated Mashed Potatoes contains 10.3 times more Energy, 3.4 times more Omega 3, 10.8 times more Carbohydrate, 2.2 times more Fiber and 10.5 times more Protein than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Granules of Dehydrated Mashed Potatoes provide inadequate amounts of Omega 6 in one kilogram.