Comparing Nutrients in 7 ounces Carrots VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Carrots	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	38% 49.2g	130g per day for Men 19-50 years
Sugars	13% 9.4g	0.77% 0.56g	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	1.5% 1.1g	0% 0g	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	% 1.17g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0.26g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	8.43% 33.7μg	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	13% 11.7mg	15.2% 13.7mg	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	8.73% 1.3mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	9.58% 0.22mg	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	9.92% 69.5mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Frozen Potato Puffs:

• Raw Carrots have more Vitamin A, 6 times more Vitamin E and 5.3 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 7 oz.
• Both Raw Carrots as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Frozen Potato Puffs:

• Raw Carrots have 2.5 times more Calcium, 1.3 times more Manganese, 1.3 times more Potassium and 1.4 times more Water than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.7 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus and 6.2 times more Sodium than Raw Carrots.
• Both Raw Carrots and Frozen Potato Puffs, Unprepared have similar amounts of Zinc per 7 oz.
• Both Raw Carrots as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 16.9 times more Sugars and 1.2 times more Fiber than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 4.3 times more Energy, 36.3 times more Fat, 44.3 times more Saturated Fat, 116 times more Omega 3, 29 times more Omega 6, 2.6 times more Carbohydrate and 2.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.