Comparing Nutrients in 1 pound Frozen Carrots VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
White Potatoes	10%	1%	89%

Macro Nutrients

	Frozen Carrots	White Potatoes	Recommended Dietary Allowance
Energy	5.63% 163kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	27.6% 36g	55% 71.3g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	7.2% 5.2g	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	1.94% 1.4g	2.13% 1.54g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 1.27g	g per day for Men 19-50 years
Fiber	39.4% 15g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	White Potatoes	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	30.2% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	71% 0.92mg	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	20.4% 81.6μg	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	46% 41.3mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	White Potatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	58.5% 0.53mg	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	29.5% 2.36mg	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	28.6% 0.66mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 408g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS White Potatoes per 1 lb

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

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

• 1 pound of Frozen Carrots has more Vitamin A, 57 times more Vitamin E and 11 times more Vitamin K than White Potatoes.
• While 1 lb of Raw Whole White Potatoes contains 1.6 times more Vitamin B1, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.6 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and White Potatoes provide similar amounts of Vitamin B2 per one pound.
• 1 pound of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs White Potatoes:

• 1 pound of Frozen Carrots has 4 times more Calcium and 4.3 times more Sodium than White Potatoes.
• While 1 lb of Raw Whole White Potatoes contains 1.6 times more Copper, 1.8 times more Magnesium, 1.9 times more Phosphorus and 1.7 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and White Potatoes contain similar levels of Iron, Manganese, Zinc and Water per one pound.
• 1 pound of White Potatoes lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 4.1 times more Sugars and 1.4 times more Fiber than White Potatoes.
• While 1 lb of Raw Whole White Potatoes contains 1.9 times more Energy, 2 times more Carbohydrate and 2.2 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 Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.