Comparing Nutrients in 5 ounces Boiled Carrots VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Boiled Carrots	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	18% 3.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	0.53% 0.38g	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	0.7% 0.51g	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	% 0.57g	% 0.27g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 0.11g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	13% 0.17mg	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	4.96% 20μg	8.15% 32.6μg	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	5.67% 5.1mg	6.3% 5.67mg	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	9.73% 1.46mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	0.22% 8.93μg	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	6.02% 0.48mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	7.83% 0.18mg	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	6.07% 42.5mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	43.8% 656mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.3% 84.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Oven-heated Frozen Potato Puffs:

• Boiled and Drained Carrots have more Vitamin A, 1.3 times more Vitamin B6, 4 times more Vitamin E and 3.7 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 5 oz.
• Both Boiled and Drained Carrots as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Oven-heated Frozen Potato Puffs:

• Boiled and Drained Carrots have 2.1 times more Calcium, 7.5 times more Fluoride, 1.2 times more Manganese, 1.8 times more Selenium and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 4.6 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 2.8 times more Phosphorus, 8 times more Sodium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Oven-heated Frozen Potato Puffs have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 12.8 times more Sugars and 1.5 times more Fiber than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 5.5 times more Energy, 50.3 times more Fat, 55.2 times more Saturated Fat, 206 times more Omega 3, 24.6 times more Omega 6, 3.3 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.