Comparing Nutrients in 500 calories Frozen French Fried Potatoes VS Cooked Frozen Carrots

Weight per 500 calories

• Frozen French Fried Potatoes: 340g
• Cooked Frozen Carrots: 1351g

Frozen French Fried Potatoes have 4 times more energy per 100g than Cooked Frozen Carrots. It has average energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Frozen French Fried Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	3.83% 0.061g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	80.4% 104g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	76% 55g	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	5.2% 3.8g	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	% 0.34g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 46.5g	g per day for Men 19-50 years
Fiber	17% 6.46g	117% 44.6g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	87.3% 1.14mg	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	29.8% 119μg	37% 149μg	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	65.4% 59mg	34.5% 31mg	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	2.27% 0.34mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.24% 7.5μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	123% 1.1mg	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	26.4% 2.1mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	98% 2.26mg	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	40.3% 282mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	41% 1388mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	5.2% 78.2mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	6.12% 227g	33% 1221g	3700g per day for Men 19-50 years

Frozen French Fried Potatoes VS Cooked Frozen Carrots Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Frozen French Fried Potatoes vs Cooked Frozen Carrots:

• 500 calories of Frozen French Fried Potatoes have 1.2 times more Vitamin B3 and 1.9 times more Vitamin C than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 3.1 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 40.1 times more Vitamin E and 24.6 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Cooked Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Frozen French Fried Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen French Fried Potatoes vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain 15.5 times more Calcium, 3.5 times more Copper, 3.4 times more Iron, 2.1 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, 10.2 times more Sodium, 4 times more Zinc and 5.4 times more Water than Unprepared Frozen French Fried Potatoes.
• 500 calories of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen French Fried Potatoes have 1.7 times more Fat than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 9.7 times more Omega 3, 4.6 times more Omega 6, 81 times more Sugars and 6.9 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Cooked Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6