Comparing Nutrients in 5 ounces Frozen Carrots VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Frozen Carrots	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.76% 51kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	8.34% 2.67g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	36.4% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.9% 2.1g	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	0.61% 0.44g	1% 0.74g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 0.47g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12% 4.54g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	51.5% 0.67mg	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	3.54% 14μg	5.67% 22.7μg	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	3.94% 3.54mg	20.5% 18.4mg	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	5.4% 0.81mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5.1% 51mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	46% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	7.8% 0.62mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	15.2% 0.35mg	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	6.7% 46.8mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.45% 128g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Hash Brown Potatoes:

• 5 ounces of Frozen Carrots have more Vitamin A, 57 times more Vitamin E and 4.8 times more Vitamin K than Hash Brown Potatoes.
• While 5 oz of Home prepared Hash Brown Potatoes contain 3.9 times more Vitamin B1, 5 times more Vitamin B3, 4.8 times more Vitamin B5, 5 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Hash Brown Potatoes provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Hash Brown Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Hash Brown Potatoes:

• 5 ounces of Frozen Carrots have 2.6 times more Calcium and 1.9 times more Water than Hash Brown Potatoes.
• While 5 oz of Home prepared Hash Brown Potatoes contain 4 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Potassium, 5 times more Sodium and 1.4 times more Zinc than Frozen Carrots, Unprepared.
• 5 ounces of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 3.2 times more Sugars than Hash Brown Potatoes.
• While 5 oz of Home prepared Hash Brown Potatoes contain 7.4 times more Energy, 27.2 times more Fat, 40.1 times more Saturated Fat, 19.9 times more Omega 3, 17.7 times more Omega 6, 4.4 times more Carbohydrate and 3.8 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Hash Brown Potatoes offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein