Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Cooked Frozen Carrots	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	5.8% 168kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	283% 368g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	21% 15.2g	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	6.13% 4.45g	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	% 4.04g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 4.5g	g per day for Men 19-50 years
Fiber	39.4% 15g	78.8% 30g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	67.6% 38g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	373% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	178% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	189% 9.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	261% 3.4mg	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	52% 209μg	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	408% 367mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	16% 159mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	81% 0.73mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	71.3% 299mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	31.8% 0.73mg	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	101% 708mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	146% 4980mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	111% 60.8μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11% 410g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dry Mashed Potatoes Flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Dry Mashed Potatoes Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Dry Mashed Potatoes Flakes:

• 1 pound of Cooked Frozen Carrots has 846 times more Vitamin A, 33.7 times more Vitamin E and 1.6 times more Vitamin K than Dry Mashed Potatoes Flakes.
• While 1 lb of Dehydrated Mashed Potatoes Flakes contains 32.9 times more Vitamin B1, 3 times more Vitamin B2, 15.1 times more Vitamin B3, 12 times more Vitamin B5, 8.9 times more Vitamin B6, 4.2 times more Vitamin B9 and 35.2 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 1 pound of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Dry Mashed Potatoes Flakes:

• 1 pound of Cooked Frozen Carrots has 1.3 times more Calcium and 13.7 times more Water than Dry Mashed Potatoes Flakes.
• While 1 lb of Dehydrated Mashed Potatoes Flakes contains 2 times more Copper, 2.3 times more Iron, 6 times more Magnesium, 5 times more Phosphorus, 5.7 times more Potassium, 22.3 times more Selenium, 1.3 times more Sodium and 2 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dry Mashed Potatoes Flakes contain similar levels of Manganese per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.6 times more Omega 3 and 1.2 times more Sugars than Dry Mashed Potatoes Flakes.
• While 1 lb of Dehydrated Mashed Potatoes Flakes contains 9.6 times more Energy, 10.5 times more Carbohydrate, 2 times more Fiber and 14.4 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 pound of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 6 in one pound.