Comparing Nutrients in 1 kilogram Frozen Wedge Cut French Fried Potatoes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Wedge Cut French Fried Potatoes	6%	40%	54%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Wedge Cut French Fried Potatoes	Carrots	Recommended Dietary Allowance
Energy	56% 1620kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	77% 74.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	57.6% 18.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	171% 222g	73.7% 96g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	NA	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	63% 24g	73.7% 28g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Wedge Cut 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	NA	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	47.5% 190μg	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	56.7% 51mg	65.6% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wedge Cut French Fried Potatoes	Carrots	Recommended Dietary Allowance
Calcium	14% 140mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	NA	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	90% 7.2mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	NA	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	50% 350mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	NA	22% 2.4mg	11mg per day for Men 19-50 years
Water	18% 661g	24% 883g	3700g per day for Men 19-50 years

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

Both Frozen Wedge Cut French Fried Potatoes, Unprepared and Raw Carrots have similar amounts of vitamins per 1 kg
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared and Raw Carrots have similar amounts of Vitamin C per 1 kg.

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

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 2.4 times more Iron and 5.5 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium and 1.3 times more Water than Frozen Wedge Cut French Fried Potatoes, Unprepared.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared and Raw Carrots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 4 times more Energy, 31.1 times more Fat, 57.6 times more Saturated Fat, 2.3 times more Carbohydrate and 2.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 13.9 times more Sugars than Frozen Wedge Cut French Fried Potatoes, Unprepared.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.