Comparing Nutrients in 1 pound Frozen French Fried Yellow Fleshed Potatoes VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	25.3% 735kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	20.2% 6.47g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	15.4% 11g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	20% 11.2g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39% 0.51mg	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	NA	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55% 49.4mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Yellow Fleshed Potatoes	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	NA	52% 0.47mg	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	27.2% 2.18mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	NA	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	88.7% 2.04mg	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	NA	13% 91mg	700mg per day for Men 19-50 years
Potassium	59.6% 2028mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	91% 1361mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.97% 295g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen French Fried Yellow Fleshed Potatoes vs Canned Carrots with Liquids and Salt:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 5.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 1 pound for Frozen French Fried Yellow Fleshed Potatoes vs Canned Carrots with Liquids and Salt:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 2.6 times more Potassium and 1.3 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Calcium and 1.4 times more Water than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 7 times more Energy, 41.7 times more Fat, 57.1 times more Saturated Fat, 4.7 times more Carbohydrate, 1.2 times more Fiber and 4.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6.6 times more Sugars than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.