Comparing Nutrients in 1 pound Carrots VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	6.4% 186kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	64.4% 20.6g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	28.6% 4.86g	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	105% 137g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	421% 3787μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	63% 0.82mg	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	25% 100μg	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	31.8% 28.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	16% 0.15mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	44.8% 1.03mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	57.4% 1950mg	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	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11% 400g	6.12% 227g	3700g per day for Men 19-50 years

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

• Raw Carrots have 1.9 times more Vitamin B2 than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2.3 times more Vitamin B3, 2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B1, Vitamin B9 and Vitamin C per 1 lb.
• Both Raw Carrots as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Carrots have 3.7 times more Calcium, 1.4 times more Copper and 1.8 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 4.4 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 7.1 times more Sodium and 1.4 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Extruded Par Fried French Fried Potatoes contain 6.3 times more Energy, 62.3 times more Fat, 142 times more Saturated Fat, 10.7 times more Omega 6, 3.1 times more Carbohydrate and 3 times more Protein than Raw Carrots.
• Both Raw Carrots and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Fiber per 1 lb.
• Both Raw Carrots as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.