Comparing Nutrients in 7 ounces Frozen Carrots VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	Frozen Carrots	Russet Potatoes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	27.6% 36g	130g per day for Men 19-50 years
Sugars	13% 9.45g	1.7% 1.23g	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	0.85% 0.62g	0.63% 0.46g	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	% 0.79g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 0.26g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Russet Potatoes	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	52.7% 0.68mg	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	4.96% 20μg	6.95% 27.8μg	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	5.5% 4.96mg	12.6% 11.3mg	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	7.54% 1.13mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Russet Potatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	22.7% 0.2mg	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	11% 0.87mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	13.5% 0.31mg	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	9.36% 65.5mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	24.3% 828mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Russet Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Russet Potatoes:

• 7 ounces of Frozen Carrots have more Vitamin A, 57 times more Vitamin E and 9.8 times more Vitamin K than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Russet Potatoes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Russet Potatoes:

• 7 ounces of Frozen Carrots have 2.8 times more Calcium and 13.6 times more Sodium than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 1.4 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus and 1.8 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Russet Potatoes contain similar levels of Manganese, Zinc and Water per seven ounces.
• 7 ounces of Russet Potatoes lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Raw Whole Russet Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 7.7 times more Sugars and 2.5 times more Fiber than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 2.2 times more Energy, 2.3 times more Carbohydrate and 2.7 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Russet Potatoes

What are the health benefits of Frozen Carrots compared to Russet Potatoes?

Both frozen carrots and russet potatoes are nutritious options, but they offer different health benefits. Frozen carrots are rich in beta-carotene, which is converted into vitamin A in the body and is important for eye health and immune function. They are also a good source of fiber, which supports digestive health. On the other hand, russet potatoes are a good source of vitamin C, potassium, and B vitamins. They provide energy and support nerve function and muscle contractions. Overall, both frozen carrots and russet potatoes can be part of a healthy vegan diet, offering a variety of nutrients to support overall health.

Can I lose weight easier by eating more Frozen Carrots or Russet Potatoes?

Both frozen carrots and russet potatoes can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, carrots are lower in calories and higher in fiber than potatoes, making them a slightly better option for weight loss. Additionally, carrots are rich in antioxidants and vitamins, which can support overall health and well-being.

Should I eat more Frozen Carrots or more Russet Potatoes to gain more muscles while training consistently?

Both frozen carrots and russet potatoes can be beneficial for muscle gain due to their nutrient content. However, russet potatoes are a better choice for muscle building as they are higher in carbohydrates, which are the body's primary source of energy during workouts. Carbohydrates help fuel your muscles for training and aid in muscle recovery and growth. Additionally, potatoes are a good source of potassium, which can help prevent muscle cramps during exercise. Incorporating a variety of nutrient-dense foods, including both frozen carrots and russet potatoes, into your diet can support your muscle-building goals.

What is the environmental impact of producing Frozen Carrots compared to Russet Potatoes?

Producing frozen carrots generally has a lower environmental impact compared to russet potatoes. Carrots require less water, fertilizer, and land to grow, and they have a lower carbon footprint. However, it's important to consider factors such as transportation and packaging when evaluating the overall environmental impact of a food product.