Comparing Nutrients in 1 kilogram Oven-heated Frozen French Fries VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Oven-heated Frozen French Fries	Boiled Carrots	Recommended Dietary Allowance
Energy	58% 1680kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	221% 287g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	% 1.1g	% 4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 27g	g per day for Men 19-50 years
Fiber	68.4% 26g	79% 30g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	70% 280μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 133mg	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	7.33% 1.1mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Boiled Carrots	Recommended Dietary Allowance
Calcium	12% 120mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	93% 7.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	139% 970mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	16.6% 615g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen French Fries vs Boiled Carrots:

• Oven-heated Frozen French Fried Potatoes have 1.9 times more Vitamin B1, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.2 times more Vitamin B6, 2 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Vitamin B2, 9.4 times more Vitamin E and 5.5 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oven-heated Frozen French Fries vs Boiled Carrots:

• Oven-heated Frozen French Fried Potatoes have 7.9 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Calcium, 3.5 times more Selenium, 1.8 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Oven-heated Frozen French Fried Potatoes have 4.8 times more Energy, 29 times more Fat, 34.3 times more Saturated Fat, 21 times more Omega 3, 3.2 times more Omega 6, 3.5 times more Carbohydrate and 3.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 12.3 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.