Comparing Nutrients in 7 ounces Frozen Carrots VS White Potatoes

Macros Ratio

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

Macro Nutrients

	Frozen Carrots	White Potatoes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.2% 0.2g	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	24% 31g	130g per day for Men 19-50 years
Sugars	13% 9.45g	3.15% 2.3g	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	0.85% 0.62g	0.93% 0.67g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 0.56g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	White 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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	31% 0.4mg	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	8.93% 35.7μg	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	5.5% 4.96mg	20% 18mg	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	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	White Potatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	25.6% 0.23mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	12.5% 0.29mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	2.1% 31.8mg	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	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS White Potatoes per 7 oz

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

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

• 7 ounces of Frozen Carrots have more Vitamin A, 57 times more Vitamin E and 11 times more Vitamin K than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 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, Unprepared.
• Both Frozen Carrots and White Potatoes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Carrots have 4 times more Calcium and 4.3 times more Sodium than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 1.6 times more Copper, 1.8 times more Magnesium, 1.9 times more Phosphorus and 1.7 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and White Potatoes contain similar levels of Iron, Manganese, Zinc and Water per seven ounces.
• 7 ounces of White Potatoes lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 4.1 times more Sugars and 1.4 times more Fiber than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 1.9 times more Energy, 2 times more Carbohydrate and 2.2 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 White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS White Potatoes

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

Both frozen carrots and white potatoes offer unique health benefits. Frozen carrots are rich in beta-carotene, which is converted into vitamin A in the body and is essential for eye health and immune function. They are also a good source of fiber, which supports digestive health. White potatoes, on the other hand, are a good source of vitamin C, potassium, and B vitamins. They provide energy and help regulate blood pressure. Overall, incorporating a variety of vegetables into your diet, including both frozen carrots and white potatoes, can help ensure you are getting a wide range of nutrients for optimal health.

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

Both frozen carrots and white potatoes can be part of a healthy weight loss diet when consumed in moderation. However, frozen carrots are lower in calories and higher in fiber compared to white potatoes, making them a better choice for weight loss. The fiber in carrots can help you feel fuller for longer, which may aid in reducing overall calorie intake. Additionally, carrots are rich in vitamins and minerals that support overall health and well-being.

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

Both frozen carrots and white potatoes can be beneficial for muscle gain when consumed as part of a balanced diet. However, white potatoes are a better source of carbohydrates which are essential for providing energy during workouts and supporting muscle growth. Additionally, white potatoes are a good source of potassium which helps with muscle function and recovery. Therefore, if you are looking to gain more muscles while training consistently, it may be more beneficial to include more white potatoes in your diet.

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

Both frozen carrots and white potatoes have a relatively low environmental impact compared to animal products. However, producing frozen carrots generally has a lower environmental impact than white potatoes due to factors such as water usage, land use, and greenhouse gas emissions. Carrots require less water and land to grow compared to potatoes, and they also have a lower carbon footprint. Overall, choosing frozen carrots over white potatoes can be a more environmentally friendly option.