Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dry Carrot	Recommended Dietary Allowance
Energy	43.8% 1270kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	NA	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	NA	37.4% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	612% 796g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	535% 388g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	621% 236g	38g per day for Men 19-50 years
Protein	39.6% 22g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dry Carrot	Recommended Dietary Allowance
Vitamin A	NA	3803% 34230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	445% 5.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	410% 65.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	294% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	800% 10.4mg	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	NA	138% 550μg	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	19% 17mg	162% 146mg	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	363% 54.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dry Carrot	Recommended Dietary Allowance
Calcium	15% 150mg	212% 2120mg	1000mg per day for Men 19-50 years
Copper	NA	411% 3.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	62.5% 5mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	NA	281% 1180mg	420mg per day for Men 19-50 years
Manganese	NA	485% 11mg	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	747% 25400mg	3400mg per day for Men 19-50 years
Selenium	NA	156% 86μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	183% 2750mg	1500mg per day for Men 19-50 years
Zinc	NA	143% 15.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Dry Carrot per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Dry Carrot:

• 1 kg of Dehydrated Carrot contains 8.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Dry Carrot:

• 1 kg of Dehydrated Carrot contains 14.1 times more Calcium, 7.9 times more Iron and 5.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Dry Carrot contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dehydrated Carrot contains 2.7 times more Energy, 3 times more Carbohydrate, 56.3 times more Sugars, 9.1 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.