Comparing Nutrients in 1 kilogram Frozen French Fried Potatoes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen French Fried Potatoes	Carrots	Recommended Dietary Allowance
Energy	50.7% 1470kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	29.4% 9.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	73.7% 96g	130g per day for Men 19-50 years
Sugars	2.76% 2g	65.4% 47.4g	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	7.6% 5.5g	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	% 1g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 1g	% 36g	g per day for Men 19-50 years
Fiber	50% 19g	73.7% 28g	38g per day for Men 19-50 years
Protein	40% 22.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Carrots	Recommended Dietary Allowance
Vitamin A	NA	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	87.5% 350μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Carrots	Recommended Dietary Allowance
Calcium	9% 90mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	120% 4080mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	18% 666g	24% 883g	3700g per day for Men 19-50 years

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

• Unprepared Frozen French Fried Potatoes have 1.5 times more Vitamin B1, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 6.6 times more Vitamin E and 6 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw Carrots have similar amounts of Vitamin B2 per 1 kg.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Unprepared Frozen French Fried Potatoes have 2.1 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 2.4 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.7 times more Calcium, 3 times more Sodium and 1.3 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw Carrots have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen French Fried Potatoes have 3.6 times more Energy, 19.4 times more Fat, 29.4 times more Saturated Fat, 9 times more Omega 3, 2.5 times more Omega 6, 2.6 times more Carbohydrate and 2.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 23.7 times more Sugars and 1.5 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.