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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	28.5% 826kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	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	124% 161g	27% 35g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	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	3.57% 2.6g	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	% 3.67g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 24.5g	% 15.6g	g per day for Men 19-50 years
Fiber	68% 26g	39.4% 15g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	219% 1969μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.5% 6.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	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	37.8% 34mg	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	45% 6.76mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	23.6% 236mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	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	43.7% 3.5mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	38.2% 268mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	54.6% 1855mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.37% 236g	11% 410g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen French Fried Sweet Potatoes with Salt 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 Sweet Potatoes with Salt vs Cooked Frozen Carrots:

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 3.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6, 2.9 times more Vitamin B9, 3.3 times more Vitamin C and 1.5 times more Vitamin E than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.9 times more Vitamin A and 3 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt 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 Sweet Potatoes with Salt vs Cooked Frozen Carrots:

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 1.5 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Sodium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Cooked Frozen Carrots contain similar levels of Zinc per one pound.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 4.9 times more Energy, 13.1 times more Fat, 9.6 times more Saturated Fat, 7.4 times more Omega 3, 8.7 times more Omega 6, 4.6 times more Carbohydrate, 3.2 times more Sugars, 1.7 times more Fiber and 3.7 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein