Comparing Nutrients in 1 kilogram Carrots VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Carrots	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	14% 410kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	121% 20.6g	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	261% 340g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	16% 11.6g	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	6.2% 4.5g	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	% 6.1g	g per day for Men 19-50 years
Sucrose	% 36g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	95% 36g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	928% 8350μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	279% 3.63mg	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	NA	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	30% 27mg	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	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	33% 330mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	98% 2.25mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	46% 690mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24% 883g	13.7% 506g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Pan-fried Refrigerated Hash Brown Potatoes:

• Raw Carrots have 2.4 times more Vitamin B1 and 2.2 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2.6 times more Vitamin B6, 2.5 times more Vitamin E and 1.5 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Carrots as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Pan-fried Refrigerated Hash Brown Potatoes:

• Raw Carrots have 3.3 times more Calcium and 1.7 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.4 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 1.6 times more Manganese, 3.5 times more Phosphorus, 2.2 times more Potassium and 2.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 4.1 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 5.9 times more Energy, 42.9 times more Fat, 25.2 times more Saturated Fat, 393.5 times more Omega 3, 20.6 times more Omega 6, 3.5 times more Carbohydrate, 1.3 times more Fiber and 3.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.