Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Cooked Frozen Carrots	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	5.8% 168kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	298% 388g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	21.7% 15.7g	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	6.3% 4.6g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 4.63g	g per day for Men 19-50 years
Fiber	39.4% 15g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dry Mashed Potato Granules	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	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	31.3% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	300% 3.9mg	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	45.4% 181μg	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	186% 168mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	16% 159mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	51.4% 0.46mg	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	62% 4.94mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	221% 5.1mg	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	159% 1111mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	94% 3189mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	11% 410g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dry Mashed Potato Granules per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Dry Mashed Potato Granules 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 Potato Granules:

• 1 pound of Cooked Frozen Carrots has 846 times more Vitamin A, 3.7 times more Vitamin E and 1.5 times more Vitamin K than Dry Mashed Potato Granules.
• While 1 lb of Granules of Dehydrated Mashed Potatoes contains 15.1 times more Vitamin B1, 6.8 times more Vitamin B2, 11.5 times more Vitamin B3, 2 times more Vitamin B5, 10.3 times more Vitamin B6, 3.6 times more Vitamin B9 and 16.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 1 pound of Dry Mashed Potato Granules have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Dry Mashed Potato Granules:

• 1 pound of Cooked Frozen Carrots has 24.9 times more Water than Dry Mashed Potato Granules.
• While 1 lb of Granules of Dehydrated Mashed Potatoes contains 2.1 times more Iron, 8.9 times more Magnesium, 6.7 times more Manganese, 7.9 times more Phosphorus, 3.7 times more Potassium, 45.2 times more Selenium and 2.6 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dry Mashed Potato Granules contain similar levels of Calcium, Copper and Sodium per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Granules of Dehydrated Mashed Potatoes contains 10.1 times more Energy, 1.3 times more Omega 3, 11.1 times more Carbohydrate, 2.2 times more Fiber and 14.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dry Mashed Potato Granules offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Granules of Dehydrated Mashed Potatoes provide inadequate amounts of Omega 6 in one pound.