Comparing Nutrients in 1 pound Boiled Carrots VS Frozen O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen O'brien Potatoes	9%	2%	89%

Macro Nutrients

	Boiled Carrots	Frozen O'brien Potatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	61% 79.2g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	NA	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	429% 3865μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	73% 0.95mg	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	16% 63.5μg	9.07% 36.3μg	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	18% 16.3mg	57% 51.3mg	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	31% 4.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen O'brien Potatoes	Recommended Dietary Allowance
Calcium	13.6% 136mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	58.4% 4.67mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	23.5% 0.54mg	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	19.4% 136mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 409g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Frozen O'brien Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Frozen O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Frozen O'brien Potatoes:

• 1 pound of Boiled Carrots has 121.7 times more Vitamin A, 1.2 times more Vitamin B1 and 1.8 times more Vitamin B9 than Frozen O'brien Potatoes.
• While 1 lb of Unprepared Frozen O'brien Potatoes contains 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Frozen O'brien Potatoes provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Frozen O'brien Potatoes have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Unprepared Frozen O'brien Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Frozen O'brien Potatoes:

• 1 pound of Boiled Carrots has 2.3 times more Calcium, 1.3 times more Manganese and 1.8 times more Sodium than Frozen O'brien Potatoes.
• While 1 lb of Unprepared Frozen O'brien Potatoes contains 7.5 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Selenium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Frozen O'brien Potatoes contain similar levels of Potassium and Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 pound of Frozen O'brien Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 1.6 times more Fiber than Frozen O'brien Potatoes.
• While 1 lb of Unprepared Frozen O'brien Potatoes contains 2.2 times more Energy, 2.1 times more Carbohydrate and 2.4 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Unprepared Frozen O'brien Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.