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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Frozen French Fried Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	23% 667kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	21.8% 21g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	27% 35g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	25.5% 18.5g	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	0% 0g	1.75% 1.27g	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	% 0.45g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 15.6g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	18% 10g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.24mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	29.3% 0.38mg	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	39.7% 159μg	12.5% 50μg	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	87% 78.5mg	11.6% 10.4mg	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	3.02% 0.45mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.1% 41mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	41.3% 0.37mg	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	35% 2.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	33% 0.76mg	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	53.8% 376mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	54.4% 1851mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.17% 302g	11% 410g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen French Fried Potatoes has 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6, 3.2 times more Vitamin B9 and 7.5 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 10.1 times more Vitamin E and 6.2 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• 1 pound of Frozen French Fried Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen French Fried Potatoes has 1.9 times more Magnesium, 2.7 times more Phosphorus and 2.1 times more Potassium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.9 times more Calcium, 2.6 times more Sodium and 1.4 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Cooked Frozen Carrots contain similar levels of Copper, Iron, 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 French Fried Potatoes has 4 times more Energy, 6.9 times more Fat, 7.8 times more Saturated Fat, 3.2 times more Carbohydrate and 3.9 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.4 times more Omega 3, 20.4 times more Sugars and 1.7 times more Fiber than Unprepared Frozen French Fried Potatoes.
• 1 pound of Frozen French Fried Potatoes provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.