Comparing Nutrients in 1 kilogram Pan Fried Frozen Hash Brown Potatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	75.5% 2190kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	29% 9.34g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	278% 4.45g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	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	219% 285g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	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	% 2.6g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 27g	g per day for Men 19-50 years
Fiber	84.2% 32g	79% 30g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.74mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	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	40% 160μg	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	74.4% 67mg	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	146% 22mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	17% 170mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	67.5% 5.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	113% 790mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	146% 4960mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	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	15% 560g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pan Fried Frozen Hash Brown Potatoes vs Boiled Carrots:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 2 times more Vitamin B1, 3.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin C, 2.1 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A and 1.3 times more Vitamin B2 than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 1 kg.
• Both Pan Fried In Canola Oil Frozen Hash Brown 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 Pan Fried Frozen Hash Brown Potatoes vs Boiled Carrots:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 6.8 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 2.6 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Calcium, 1.4 times more Selenium, 3.9 times more Sodium and 1.6 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Boiled and Drained Carrots have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 6.3 times more Energy, 64.4 times more Fat, 31.1 times more Saturated Fat, 445 times more Omega 3, 26.6 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 12.8 times more Sugars than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.