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

Weight per 500 calories

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

Oven-heated Frozen Cottage-cut French Fried Potatoes have 5.9 times more energy per 100g than Cooked Frozen Carrots. It has above 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 - Oven-heated Frozen Cottage-cut French Fried Potatoes or Cooked Frozen Carrots?

Macros Ratio

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

Macro Nutrients

	Oven-heated Frozen Cottage-cut 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	19.4% 19g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	28% 8.93g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	NA	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	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	60% 78g	80.4% 104g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	117% 44.6g	38g per day for Men 19-50 years
Protein	14% 7.9g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 500 kcal of Boiled and Drained Frozen Carrots contain 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 Oven-heated Frozen Cottage-cut French Fried Potatoes and Cooked Frozen Carrots 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 Oven-heated Frozen Cottage-cut 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 Oven-heated Frozen Cottage-cut French Fried Potatoes vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain 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 Oven-heated Frozen Cottage-cut French Fried Potatoes have 2 times more Fat and 5.5 times more Saturated Fat than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 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.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Cooked Frozen Carrots 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