Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Oven Heated Frozen French Fries with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oven Heated Frozen French Fries with Salt	7%	30%	63%

Macro Nutrients

	Cooked Frozen Carrots	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	66.6% 1.07g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	89% 116g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	2.3% 1.68g	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	0% 0g	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	% 0.82g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 0.82g	g per day for Men 19-50 years
Fiber	39.4% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oven Heated Frozen French Fries with Salt	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	59% 9.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	91% 1.2mg	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	26% 104μg	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	43.3% 39mg	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	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	28% 33.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.9% 116μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	30.4% 0.7mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	63.8% 2168mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	98% 1470mg	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	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Oven Heated Frozen French Fries with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Oven Heated Frozen French Fries with Salt:

• 1 pound of Cooked Frozen Carrots has more Vitamin A, 2.6 times more Vitamin E and 1.8 times more Vitamin K than Oven Heated Frozen French Fries with Salt.
• While 1 lb of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contains 4.3 times more Vitamin B1, 5 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oven Heated Frozen French Fries with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Oven Heated Frozen French Fries with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Oven Heated Frozen French Fries with Salt:

• 1 pound of Cooked Frozen Carrots has 2.9 times more Calcium and 1.4 times more Water than Oven Heated Frozen French Fries with Salt.
• While 1 lb of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contains 1.3 times more Copper, 2.2 times more Magnesium, 2.8 times more Phosphorus, 2.5 times more Potassium and 5.5 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oven Heated Frozen French Fries with Salt contain similar levels of Iron, Manganese and Zinc per one pound.
• 1 pound of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 11 times more Sugars and 1.7 times more Fiber than Oven Heated Frozen French Fries with Salt.
• While 1 lb of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contains 4.3 times more Energy, 8.1 times more Fat, 7.1 times more Saturated Fat, 5.3 times more Omega 3, 4.4 times more Omega 6, 3.3 times more Carbohydrate and 4.7 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein