Comparing Nutrients in 500 calories Carrots VS Oven-heated Frozen Potato Puffs

Weight per 500 calories

• Carrots: 1220g
• Oven-heated Frozen Potato Puffs: 260g

Oven-heated Frozen Potato Puffs have 4.7 times more energy per unit of mass than Raw Carrots, which is above average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Carrots	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	54.7% 71g	130g per day for Men 19-50 years
Sugars	79.7% 58g	0.97% 0.7g	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	9.25% 6.7g	0% 0g	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	% 7.2g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0.21g	g per day for Men 19-50 years
Fiber	90% 34g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	9.9% 5.55g	56g per day for Men 19-50 years

Vitamins

	Carrots	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	24.2% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	15% 60μg	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	80% 72mg	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	53.7% 8.05mg	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	40.2% 402mg	3.65% 36.5mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	0.41% 16.4μg	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	45.7% 3.66mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	10.5% 44.3mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	14.4% 0.33mg	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	61% 427mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	22% 747mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	80.4% 1206mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	29% 1077g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Oven-heated Frozen Potato Puffs:

• Raw Carrots have more Vitamin A, 4.5 times more Vitamin B1, 7.3 times more Vitamin B2, 3.2 times more Vitamin B3, 4 times more Vitamin B5, 5.3 times more Vitamin B6, 3.9 times more Vitamin B9, 6.9 times more Vitamin C, 11.9 times more Vitamin E and 16.7 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• Both Raw Carrots as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Oven-heated Frozen Potato Puffs:

• Raw Carrots have 11 times more Calcium, 2.7 times more Copper, 2.4 times more Iron, 3.3 times more Magnesium, 5.3 times more Manganese, 2 times more Phosphorus, 5.2 times more Potassium, 3.7 times more Zinc and 6.9 times more Water than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.4 times more Sodium than Raw Carrots.
• Both Raw Carrots as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Fluoride and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.6 times more Carbohydrate, 82.2 times more Sugars, more Fructose, 6.6 times more Fiber and 2 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 8.1 times more Fat, 11.1 times more Saturated Fat, 22 times more Omega 3 and 4.6 times more Omega 6 than Raw Carrots.
• Both Raw Carrots and Oven-heated Frozen Potato Puffs have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.