Comparing Nutrients in 300 calories Frozen French Fried Potatoes VS Carrots

Weight per 300 calories

• Frozen French Fried Potatoes: 204g
• Carrots: 732g

Frozen French Fried Potatoes have 3.6 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Frozen French Fried Potatoes or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen French Fried Potatoes	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	6% 1.9g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	54% 70g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	48% 34.7g	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	5.55% 4.02g	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	% 0.2g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 26.3g	g per day for Men 19-50 years
Fiber	10.2% 3.88g	54% 20.5g	38g per day for Men 19-50 years
Protein	8.16% 4.57g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	34.8% 139μg	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	39.2% 35.3mg	48% 43mg	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	1.36% 0.2mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.74% 4.5μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Carrots	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	16% 1.27mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	45.5% 1.05mg	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	24% 169mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.67% 136g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen French Fried Potatoes vs Carrots:

• Raw Carrots contain 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6, 1.9 times more Vitamin B9, 23.7 times more Vitamin E and 21.5 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw Carrots have similar amounts of Vitamin C per 300 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen French Fried Potatoes vs Carrots:

• Raw Carrots contain 13.1 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus, 2.8 times more Potassium, 10.8 times more Sodium, 2.5 times more Zinc and 4.8 times more Water than Unprepared Frozen French Fried Potatoes.

Comparison of macro-nutrients per 300 calories:

• Unprepared Frozen French Fried Potatoes have 5.4 times more Fat and 8.2 times more Saturated Fat than Raw Carrots.
• While Raw Carrots contain 1.5 times more Omega 6, 1.4 times more Carbohydrate, 85 times more Sugars, more Fructose, 5.3 times more Fiber and 1.5 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.