Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Oven Heated Frozen French Fries with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oven Heated Frozen French Fries with Salt	7%	30%	63%

Macro Nutrients

	Cooked Frozen Carrots	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	28% 36.2g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	0.72% 0.52g	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	0.55% 0.4g	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	% 0.51g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0.26g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	28.5% 0.37mg	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	3.9% 15.6μg	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	3.62% 3.26mg	13.5% 12mg	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	9.54% 1.43mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	8.74% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.91% 36.3μg	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	9.4% 0.75mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	9.5% 0.22mg	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	6.28% 44mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	20% 678mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Oven Heated Frozen French Fries with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Oven Heated Frozen French Fries with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Oven Heated Frozen French Fries with Salt:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, 2.6 times more Vitamin E and 1.8 times more Vitamin K than Oven Heated Frozen French Fries with Salt.
• While 5 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 4.3 times more Vitamin B1, 5 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oven Heated Frozen French Fries with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Oven Heated Frozen French Fries with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Oven Heated Frozen French Fries with Salt:

• 5 ounces of Cooked Frozen Carrots have 2.9 times more Calcium and 1.4 times more Water than Oven Heated Frozen French Fries with Salt.
• While 5 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 1.3 times more Copper, 2.2 times more Magnesium, 2.8 times more Phosphorus, 2.5 times more Potassium and 5.5 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oven Heated Frozen French Fries with Salt contain similar levels of Iron, Manganese and Zinc per five ounces.
• 5 ounces of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 11 times more Sugars and 1.7 times more Fiber than Oven Heated Frozen French Fries with Salt.
• While 5 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 4.3 times more Energy, 8.1 times more Fat, 7.1 times more Saturated Fat, 5.3 times more Omega 3, 4.4 times more Omega 6, 3.3 times more Carbohydrate and 4.7 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein