Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Cooked Frozen Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	28% 9g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	NA	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	46% 60g	130g per day for Men 19-50 years
Sugars	11% 8.1g	NA	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	15% 5.75g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	187% 1679μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	27.5% 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	5.46% 22μg	11% 43.7μg	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	5.07% 4.56mg	14% 12.5mg	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	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	7.06% 0.064mg	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	13% 1.05mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	19.6% 0.45mg	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	8.8% 61.5mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.84% 179g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Frozen Extruded Par Fried Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Frozen Extruded Par Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Frozen Extruded Par Fried Potatoes:

• 7 oz of Frozen Extruded Par Fried French Fried Potatoes contain 2.5 times more Vitamin B1, 5.4 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B6, 2 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Extruded Par Fried Potatoes provide similar amounts of Vitamin B2 per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Frozen Extruded Par Fried Potatoes:

• 7 ounces of Cooked Frozen Carrots have 3.9 times more Calcium, 2.6 times more Copper and 1.8 times more Water than Frozen Extruded Par Fried Potatoes.
• While 7 oz of Frozen Extruded Par Fried French Fried Potatoes contain 2.5 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 8.3 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Extruded Par Fried Potatoes contain similar levels of Zinc per seven ounces.
• 7 ounces of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Frozen Extruded Par Fried French Fried Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Extruded Par Fried French Fried Potatoes contain 7 times more Energy, 22 times more Fat, 37.9 times more Saturated Fat, 3.7 times more Omega 6, 3.9 times more Carbohydrate and 4.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Extruded Par Fried Potatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein