Comparing Nutrients in 1 kilogram Frozen French Fried Yellow Fleshed Potatoes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Boiled Carrots	Recommended Dietary Allowance
Energy	56% 1620kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	60.2% 58.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	44.6% 14.3g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	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	192% 250g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	NA	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	44% 24.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	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	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	121% 109mg	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Yellow Fleshed Potatoes	Boiled Carrots	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	NA	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	60% 4.8mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	NA	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	43% 300mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	200% 3000mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	NA	18% 2mg	11mg per day for Men 19-50 years
Water	17.6% 650g	24.4% 902g	3700g per day for Men 19-50 years

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

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 3 times more Vitamin C than Boiled and Drained Carrots.

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

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 1.4 times more Iron, 1.9 times more Potassium and 5.2 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium and 1.4 times more Water than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 4.6 times more Energy, 32.4 times more Fat, 47.6 times more Saturated Fat, 3 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.3 times more Sugars and 1.4 times more Fiber than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.