Comparing Nutrients in 1 kilogram Snacks, potato sticks VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Snacks, potato sticks	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	180% 5220kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	355% 344g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	278% 88.8g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1047% 178g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	410% 533g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	89.5% 34g	87% 33g	38g per day for Men 19-50 years
Protein	120% 67g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	64.6% 0.84mg	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	100% 400μg	27.5% 110μg	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	526% 473mg	25.6% 23mg	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	607% 91mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	184% 221μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	18% 180mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	91% 0.82mg	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	284% 22.7mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	72.6% 1.67mg	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	246% 1720mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	364% 12370mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	422% 6330mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.59% 22g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato sticks VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, potato sticks versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, potato sticks vs Cooked Frozen Carrots:

• 1 kilogram of Snacks, potato sticks has 3.2 times more Vitamin B1, 3.1 times more Vitamin B2, 11.5 times more Vitamin B3, 2.3 times more Vitamin B5, 3.8 times more Vitamin B6, 3.6 times more Vitamin B9, 20.6 times more Vitamin C, 9 times more Vitamin E and 1.6 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A than Snacks, potato sticks.
• 1 kilogram of Snacks, potato sticks have insufficient amounts of Vitamin A
• Both Snacks, potato sticks as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, potato sticks vs Cooked Frozen Carrots:

• 1 kilogram of Snacks, potato sticks has 3.8 times more Copper, 4.3 times more Iron, 5.8 times more Magnesium, 2.5 times more Manganese, 5.5 times more Phosphorus, 6.4 times more Potassium, 13.5 times more Selenium, 10.7 times more Sodium and 2.8 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.9 times more Calcium and 41.1 times more Water than Snacks, potato sticks.
• 1 kilogram of Snacks, potato sticks lack sufficient amounts of Calcium
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, potato sticks has 14.1 times more Energy, 50.6 times more Fat, 74 times more Saturated Fat, 1.6 times more Omega 3, 61.6 times more Omega 6, 6.9 times more Carbohydrate and 11.6 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 18.5 times more Sugars than Snacks, potato sticks.
• Both Snacks, potato sticks and Cooked Frozen Carrots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein