Comparing Nutrients in 7 ounces Frozen French Fried Potatoes VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Frozen French Fried Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10% 292kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	9.53% 9.25g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	5.83% 1.87g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	11% 8.1g	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% 0g	0.77% 0.56g	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	% 0.2g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 6.83g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	13% 0.17mg	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	17.4% 69.5μg	5.46% 22μg	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	38% 34.3mg	5.07% 4.56mg	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	1.32% 0.2mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	18% 0.16mg	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	15.4% 1.23mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	14.4% 0.33mg	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	23.5% 165mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.57% 132g	4.84% 179g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen French Fried Potatoes have 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6, 3.2 times more Vitamin B9 and 7.5 times more Vitamin C than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 10.1 times more Vitamin E and 6.2 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• 7 ounces of Frozen French Fried Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen French Fried Potatoes have 1.9 times more Magnesium, 2.7 times more Phosphorus and 2.1 times more Potassium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 3.9 times more Calcium, 2.6 times more Sodium and 1.4 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Cooked Frozen Carrots contain similar levels of Copper, Iron, Manganese and Zinc per seven ounces.
• 7 ounces of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen French Fried Potatoes have 4 times more Energy, 6.9 times more Fat, 7.8 times more Saturated Fat, 3.2 times more Carbohydrate and 3.9 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 2.4 times more Omega 3, 20.4 times more Sugars and 1.7 times more Fiber than Unprepared Frozen French Fried Potatoes.
• 7 ounces of Frozen French Fried Potatoes provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in seven ounces.