Comparing Nutrients in 5 ounces White Potatoes VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	White Potatoes	Frozen Carrots	Recommended Dietary Allowance
Energy	3.37% 98kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	9.3% 6.75g	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	0.66% 0.48g	0.61% 0.44g	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	% 0.75g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 5.74g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	10.4% 0.13mg	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	6.38% 25.5μg	3.54% 14μg	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	14.3% 13mg	3.94% 3.54mg	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	0.094% 0.014mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	11.7% 0.1mg	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	9.2% 0.74mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	10.5% 0.24mg	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	12.6% 88mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Frozen Carrots per 5 oz

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

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

• 5 ounces of White Potatoes have 1.6 times more Vitamin B1, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.6 times more Vitamin C than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain more Vitamin A, 57 times more Vitamin E and 11 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and Frozen Carrots provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Whole White Potatoes as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for White Potatoes vs Frozen Carrots:

• 5 ounces of White Potatoes have 1.6 times more Copper, 1.8 times more Magnesium, 1.9 times more Phosphorus and 1.7 times more Potassium than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 4 times more Calcium and 4.3 times more Sodium than Raw Whole White Potatoes.
• Both White Potatoes and Frozen Carrots contain similar levels of Iron, Manganese, Zinc and Water per five ounces.
• 5 ounces of White Potatoes lack sufficient amounts of Calcium
• Both Raw Whole White Potatoes as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Potatoes have 1.9 times more Energy, 2 times more Carbohydrate and 2.2 times more Protein than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 4.1 times more Sugars and 1.4 times more Fiber than Raw Whole White Potatoes.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Whole White Potatoes as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in five ounces.