Comparing Nutrients in 500 calories Frozen French Fried Sweet Potatoes with Salt VS Boiled Carrots

Weight per 500 calories

• Frozen French Fried Sweet Potatoes with Salt: 275g
• Boiled Carrots: 1429g

Frozen French Fried Sweet Potatoes with Salt have 5.2 times more energy per 100g than Boiled Carrots. It has above average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Frozen French Fried Sweet Potatoes with Salt or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	9.93% 3.18g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	56% 0.89g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	41% 6.94g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	90% 117g	130g per day for Men 19-50 years
Sugars	49% 35.4g	68% 49.3g	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	2.16% 1.57g	7.1% 5.14g	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	% 2.23g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 15g	% 38.6g	g per day for Men 19-50 years
Fiber	41.2% 15.7g	113% 43g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	132% 1192μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.26mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.4% 0.49mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.6% 4.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	50% 200μg	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	23% 20.6mg	57% 51.4mg	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	27.3% 4.1mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	14.3% 143mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	96% 2.2mg	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	23% 162mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	33% 1124mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	3.86% 143g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen French Fried Sweet Potatoes with Salt vs Boiled Carrots:

• Boiled and Drained Carrots contain 10.2 times more Vitamin A, 3.7 times more Vitamin B1, 2.5 times more Vitamin B2, 4.8 times more Vitamin B3, 2.6 times more Vitamin B5, 4.5 times more Vitamin B6, 2.3 times more Vitamin B9, 2.5 times more Vitamin C, 3.6 times more Vitamin E and 15.5 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen French Fried Sweet Potatoes with Salt vs Boiled Carrots:

• Frozen French Fried Sweet Potatoes with Salt have 2 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 3 times more Potassium, 9.1 times more Selenium, 2.1 times more Sodium, 2.7 times more Zinc and 9 times more Water than Frozen French Fried Sweet Potatoes with Salt.

Comparison of macro-nutrients per 500 calories:

• Frozen French Fried Sweet Potatoes with Salt have 9.5 times more Fat, 7.4 times more Saturated Fat, 62.5 times more Omega 3 and 5.6 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Sugars, 3.3 times more Fructose, 2.7 times more Fiber and 1.8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.