Comparing Nutrients in 1 kilogram Carrots VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Carrots	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	14% 410kcal	66.2% 1920kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	93% 91g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	51.8% 16.6g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	210% 273g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	3.72% 2.7g	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	7.6% 5.5g	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	% 5.9g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 36g	% 0.8g	g per day for Men 19-50 years
Fiber	73.7% 28g	52.6% 20g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	57.5% 230μg	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	65.6% 59mg	44.4% 40mg	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	44% 6.6mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	33% 330mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	1.58% 63μg	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	37.5% 3mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	55.2% 1.27mg	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	50% 350mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	309% 4630mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24% 883g	16% 597g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Oven-heated Frozen Potato Puffs:

• Raw Carrots have more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin C, 2.5 times more Vitamin E and 3.6 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.5 times more Vitamin B3 than Raw Carrots.
• Both Raw Carrots and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Oven-heated Frozen Potato Puffs:

• Raw Carrots have 2.4 times more Calcium and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.8 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus and 6.7 times more Sodium than Raw Carrots.
• Both Raw Carrots and Oven-heated Frozen Potato Puffs have similar amounts of Manganese, Potassium and Zinc per 1 kg.
• Both Raw Carrots as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 17.6 times more Sugars and 1.4 times more Fiber than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 4.7 times more Energy, 37.7 times more Fat, 51.8 times more Saturated Fat, 103 times more Omega 3, 21.4 times more Omega 6, 2.8 times more Carbohydrate and 2.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.