Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 229g

Oven-heated Frozen Cottage-cut French Fried Potatoes have 5.9 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is above average in comparison to other foods. Cooked Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Cooked Frozen Carrots	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	28% 8.93g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	NA	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	60% 78g	130g per day for Men 19-50 years
Sugars	76% 55g	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	14% 7.84g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	43% 0.56mg	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	37% 149μg	9.75% 39μg	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	34.5% 31mg	24.2% 21.8mg	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	91% 13.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	47.3% 473mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.47% 58.7μg	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	89.5% 7.16mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	12% 50.5mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	30.3% 0.7mg	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	60% 419mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	32.4% 1101mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	33% 1221g	3.28% 121g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Oven-heated Frozen Cottage-cut French Fried Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 500 calories of Cooked Frozen Carrots have more Vitamin A, 1.5 times more Vitamin B1, 7 times more Vitamin B2, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.4 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Cooked Frozen Carrots and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Boiled and Drained Frozen Carrots as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 500 calories of Cooked Frozen Carrots have 20.6 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium, 8.8 times more Selenium, 7.7 times more Sodium, 5 times more Zinc and 10.1 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 2.8 times more Omega 6, 1.3 times more Carbohydrate and 6.1 times more Fiber than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 500 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2 times more Fat and 5.5 times more Saturated Fat than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes provide inadequate amounts of Omega 6