Comparing Nutrients in 1 kilogram Frozen French Fried Potatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen French Fried Potatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	50.7% 1470kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	29.4% 9.4g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	2.76% 2g	47.6% 34.5g	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	0% 0g	4.97% 3.6g	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	% 1g	% 4g	g per day for Men 19-50 years
Sucrose	% 1g	% 27g	g per day for Men 19-50 years
Fiber	50% 19g	79% 30g	38g per day for Men 19-50 years
Protein	40% 22.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	118% 1.53mg	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	87.5% 350μg	35% 140μg	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	192% 173mg	40% 36mg	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	6.67% 1mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	77.5% 6.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	67.4% 1.55mg	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	119% 830mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	120% 4080mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	18% 666g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen French Fried Potatoes vs Boiled Carrots:

• Unprepared Frozen French Fried Potatoes have 1.5 times more Vitamin B1, 3.2 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B9 and 4.8 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10.3 times more Vitamin E and 6.2 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Boiled and Drained Carrots have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen French Fried Potatoes vs Boiled Carrots:

• Unprepared Frozen French Fried Potatoes have 5.5 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 2.8 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium, 2.5 times more Sodium and 1.4 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Boiled and Drained Carrots have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen French Fried Potatoes have 4.2 times more Energy, 25.9 times more Fat, 31.3 times more Saturated Fat, 18 times more Omega 3, 2.8 times more Omega 6, 3 times more Carbohydrate and 2.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 17.3 times more Sugars and 1.6 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.