Comparing Nutrients in 5 ounces Frozen Carrots VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Frozen Carrots	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.76% 51kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	NA	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	NA	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	21% 27g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.78% 1.3g	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	0.61% 0.44g	0.7% 0.51g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	112% 1006μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	28% 0.36mg	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	NA	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	7.7% 6.95mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	9.76% 0.088mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	7.8% 0.62mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	8.63% 0.2mg	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	6.7% 46.8mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3% 110g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Refrigerated 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 Refrigerated Hash Brown Potatoes:

• 5 ounces of Frozen Carrots have 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 8.1 times more Vitamin E and 44 times more Vitamin K than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 3.8 times more Vitamin B3, 3 times more Vitamin B5, 2.7 times more Vitamin B6 and 2 times more Vitamin C than Frozen Carrots, Unprepared.
• 5 ounces of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Carrots have 6 times more Calcium, 1.2 times more Manganese and 1.6 times more Sodium than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 1.6 times more Magnesium, 2.1 times more Phosphorus, 1.8 times more Potassium and 4.1 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Refrigerated Hash Brown Potatoes contain similar levels of Copper, Iron, Zinc and Water per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 5.2 times more Sugars and 1.8 times more Fiber than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 2.3 times more Energy, 2.4 times more Carbohydrate and 2.2 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein