Comparing Nutrients in 1 pound Carrots VS Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Carrots	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.4% 186kcal	25.5% 739kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	29% 28.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	7.63% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	89.3% 116g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 0.32g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	41% 163μg	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	29.7% 26.8mg	62% 55.8mg	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	20% 3mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	55.4% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	30.6% 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	22.7% 159mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	98% 1465mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 400g	7.9% 293g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 1.7 times more Vitamin B2, 5.5 times more Vitamin E and 5.1 times more Vitamin K than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.4 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Carrots as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Carrots have 3 times more Calcium and 1.4 times more Water than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 2.4 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 2.6 times more Phosphorus, 4.7 times more Sodium and 1.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Manganese and Potassium per 1 lb.
• Both Raw Carrots as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 23.7 times more Sugars and 1.2 times more Fiber than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 4 times more Energy, 26 times more Fat, 42.8 times more Saturated Fat, 10 times more Omega 3, 2.9 times more Omega 6, 2.7 times more Carbohydrate and 2.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.