Comparing Nutrients in 1 pound Frozen Carrots VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Frozen Carrots	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	5.63% 163kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	86.6% 113g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	1.25% 0.91g	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	1.94% 1.4g	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	% 1.8g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 0.45g	g per day for Men 19-50 years
Fiber	39.4% 15g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	358% 3221μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	57.8% 9.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	62% 0.81mg	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	11.3% 45.4μg	39.7% 159μg	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	12.6% 11.3mg	87% 78.5mg	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	17.2% 2.6mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	47% 0.42mg	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	25% 2mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	31% 0.72mg	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	21.4% 150mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	54.4% 1851mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 408g	8.17% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Frozen French Fried Potatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Carrots vs Frozen French Fried Potatoes:

• 1 pound of Frozen Carrots has 5.7 times more Vitamin E and 8 times more Vitamin K than Frozen French Fried Potatoes.
• While 1 lb of Unprepared Frozen French Fried Potatoes contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 4.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 6.9 times more Vitamin C than Frozen Carrots, Unprepared.
• 1 pound of Frozen French Fried Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Frozen French Fried Potatoes:

• 1 pound of Frozen Carrots has 4 times more Calcium, 3 times more Sodium and 1.4 times more Water than Frozen French Fried Potatoes.
• While 1 lb of Unprepared Frozen French Fried Potatoes contains 1.3 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.5 times more Phosphorus and 1.7 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen French Fried Potatoes contain similar levels of Manganese and Zinc per one pound.
• 1 pound of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 23.8 times more Sugars and 1.7 times more Fiber than Frozen French Fried Potatoes.
• While 1 lb of Unprepared Frozen French Fried Potatoes contains 4.1 times more Energy, 10.1 times more Fat, 20 times more Saturated Fat, 3.1 times more Carbohydrate and 2.9 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.