Comparing Nutrients in 1 pound Cooked Frozen Carrots with Salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots with Salt	6%	16%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Frozen Carrots with Salt	Potato Skin	Recommended Dietary Allowance
Energy	5.8% 168kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	30% 11.3g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	83.4% 1.1mg	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	12.5% 50μg	19.3% 77μg	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	11.6% 10.4mg	57.5% 51.7mg	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	30.5% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	16% 159mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	213% 1.9mg	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	30% 2.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	119% 2.73mg	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	20% 141mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	89.2% 1338mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 410g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots with Salt VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots with Salt versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots with Salt vs Potato Skin:

• 1 pound of Cooked Frozen Carrots with Salt has more Vitamin A and 1.4 times more Vitamin B1 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 5 times more Vitamin C than Boiled Frozen Carrots, drained with Salt.
• Both Cooked Frozen Carrots with Salt and Potato Skin provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled Frozen Carrots, drained with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots with Salt vs Potato Skin:

• 1 pound of Cooked Frozen Carrots with Salt has 29.5 times more Sodium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 5.2 times more Copper, 6.1 times more Iron, 2.1 times more Magnesium, 3.6 times more Manganese and 2.2 times more Potassium than Boiled Frozen Carrots, drained with Salt.
• Both Cooked Frozen Carrots with Salt and Potato Skin contain similar levels of Calcium, Phosphorus, Zinc and Water per one pound.
• Both Boiled Frozen Carrots, drained with Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots with Salt has 1.3 times more Fiber than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.6 times more Energy, 1.6 times more Carbohydrate and 4.4 times more Protein than Boiled Frozen Carrots, drained with Salt.
• 1 pound of Cooked Frozen Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Frozen Carrots, drained with Salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.