Comparing Nutrients in 5 ounces Frozen Carrots VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Frozen Carrots	Sweet Potato Chips	Recommended Dietary Allowance
Energy	1.76% 51kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	92% 15.7g	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	62% 80.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	17.2% 12.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	33% 12.5g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	112% 1006μg	186% 1678μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	10.4% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	58.3% 0.76mg	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	13% 52.4μg	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	0% 0mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	5.1% 51mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	65% 0.58mg	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	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	83% 1.9mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Sweet Potato Chips per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Sweet Potato Chips:

• 5 ounces of Frozen Carrots have more Vitamin C than Sweet Potato Chips.
• While 5 oz of Unsalted Sweet Potato Chips contain 1.7 times more Vitamin A, 2 times more Vitamin B1, 4.4 times more Vitamin B2, 4.5 times more Vitamin B3, 8.3 times more Vitamin B5, 5.6 times more Vitamin B6, 3.7 times more Vitamin B9, 17.2 times more Vitamin E and 1.4 times more Vitamin K than Frozen Carrots, Unprepared.
• 5 ounces of Sweet Potato Chips have insufficient amounts of Vitamin C
• Both Frozen Carrots, Unprepared as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Sweet Potato Chips:

• 5 ounces of Frozen Carrots have 1.9 times more Sodium and 20 times more Water than Sweet Potato Chips.
• While 5 oz of Unsalted Sweet Potato Chips contain 1.6 times more Calcium, 5.6 times more Copper, 4.8 times more Iron, 5.4 times more Magnesium, 7.9 times more Manganese, 4.4 times more Phosphorus, 3.9 times more Potassium, 3 times more Selenium and 1.6 times more Zinc than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Unsalted Sweet Potato Chips contain 14.8 times more Energy, 70.3 times more Fat, 62.6 times more Saturated Fat, 67.3 times more Omega 3, 44.9 times more Omega 6, 7.2 times more Carbohydrate, 1.9 times more Sugars, 2.7 times more Fiber and 3.8 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein