Comparing Nutrients in 500 calories Frozen Carrots VS Frozen Extruded Par Fried Potatoes

Weight per 500 calories

• Frozen Carrots: 1389g
• Frozen Extruded Par Fried Potatoes: 192g

Frozen Extruded Par Fried French Fried Potatoes have 7.2 times more energy per unit of mass than Frozen Carrots, Unprepared, which is high in comparison to other foods. Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Carrots or Frozen Extruded Par Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Frozen Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	29.6% 28.8g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	27.3% 8.74g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	44.6% 58g	130g per day for Men 19-50 years
Sugars	91% 66g	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	5.94% 4.3g	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	% 5.56g	NA	g per day for Men 19-50 years
Sucrose	% 56.3g	NA	g per day for Men 19-50 years
Fiber	121% 46g	14.7% 5.58g	38g per day for Men 19-50 years
Protein	19.3% 11g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	26.6% 0.35mg	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	34.7% 139μg	10.6% 42.3μg	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	38.6% 34.7mg	13.5% 12mg	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	52.8% 7.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	50% 500mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	6.84% 0.062mg	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	76.4% 6.1mg	31.7% 2.54mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	8.24% 34.6mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	19% 0.44mg	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	65.5% 458mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	24.3% 827mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	1.75% 0.96μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	63% 942mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	5.77% 0.63mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	2.6% 96g	3700g per day for Men 19-50 years

Frozen Carrots VS Frozen Extruded Par Fried Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Carrots or Frozen Extruded Par Fried Potatoes?

Lets compare vitamin content per 500 calories of Frozen Carrots vs Frozen Extruded Par Fried Potatoes:

• 500 calories of Frozen Carrots have 4.3 times more Vitamin B1, 8.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 3.8 times more Vitamin B6, 3.3 times more Vitamin B9 and 2.9 times more Vitamin C than Frozen Extruded Par Fried Potatoes.
• 500 calories of Frozen Extruded Par Fried Potatoes have insufficient amounts of Vitamin B2
• Both Frozen Carrots, Unprepared as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Carrots vs Frozen Extruded Par Fried Potatoes:

• 500 calories of Frozen Carrots have 28.9 times more Calcium, 16.7 times more Copper, 2.4 times more Iron, 4.8 times more Magnesium, 5.4 times more Manganese, 3.1 times more Phosphorus, 3.9 times more Potassium, 10.1 times more Selenium, 7.2 times more Zinc and 13 times more Water than Frozen Extruded Par Fried Potatoes.
• Both Frozen Carrots and Frozen Extruded Par Fried Potatoes contain similar levels of Sodium per 500 calories.
• 500 calories of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium, Copper, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Carrots have 1.7 times more Omega 6, 1.9 times more Carbohydrate, 8.2 times more Fiber and 2 times more Protein than Frozen Extruded Par Fried Potatoes.
• While 500 kcal of Frozen Extruded Par Fried French Fried Potatoes contain 4.5 times more Fat and 13.4 times more Saturated Fat than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Extruded Par Fried Potatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Extruded Par Fried Potatoes provide inadequate amounts of Protein