Comparing Nutrients in 1 kilogram Frozen French Fried Sweet Potatoes with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	62.8% 1820kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	203% 3.25g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	178% 129g	34% 24.6g	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	7.86% 5.7g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 54g	NA	g per day for Men 19-50 years
Fiber	150% 57g	47.4% 18g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	482% 4340μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80% 320μg	20% 80μg	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	83.3% 75mg	22.2% 20mg	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	99% 15mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.3% 46μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	52% 520mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	114% 1.03mg	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	96% 7.7mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	196% 4.5mg	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	84.3% 590mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	120% 4090mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	97% 1460mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	14% 520g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen French Fried Sweet Potatoes with Salt versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen French Fried Sweet Potatoes with Salt vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has 4.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5, 1.6 times more Vitamin B6, 4 times more Vitamin B9, 3.8 times more Vitamin C and 2 times more Vitamin E than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.4 times more Vitamin A and 2.1 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen French Fried Sweet Potatoes with Salt vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has 1.7 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 3 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.6 times more Sodium and 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Canned Carrots with Liquids and Salt contain similar levels of Manganese per one kilogram.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has 7.9 times more Energy, 63.7 times more Fat, 46.3 times more Saturated Fat, 40.6 times more Omega 3, 45.1 times more Omega 6, 6.6 times more Carbohydrate, 5.2 times more Sugars, 3.2 times more Fiber and 3.7 times more Protein than Canned Carrots with Liquids and Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein