Comparing Nutrients in 7 ounces Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	13.3% 385kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	7.86% 2.5g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	6.73% 4.9g	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	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.52mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	17% 0.22mg	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	16.4% 65.5μg	3.97% 16μg	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	31.3% 28mg	4.4% 3.97mg	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	2.1% 0.32mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	20% 1.6mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	39% 0.89mg	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	31.8% 222mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	29.5% 1002mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.04% 112g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt versus 7 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Canned Carrots with Liquids and Salt:

• 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 6.8 times more Vitamin B1, 1.3 times more Vitamin B2, 5.4 times more Vitamin B3, 4 times more Vitamin B5, 1.7 times more Vitamin B6, 4.1 times more Vitamin B9 and 7.1 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 4.6 times more Vitamin E and 3.6 times more Vitamin K than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Canned Carrots with Liquids and Salt:

• 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 1.5 times more Iron, 2.8 times more Magnesium, 5.6 times more Phosphorus, 2.9 times more Potassium, 1.7 times more Sodium and 1.5 times more Zinc than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 2.6 times more Calcium, 2.4 times more Manganese and 1.6 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Canned Carrots with Liquids and Salt contain similar levels of Copper per seven ounces.
• 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 8.4 times more Energy, 48.3 times more Fat, 50.7 times more Saturated Fat, 5.9 times more Carbohydrate, 1.6 times more Fiber and 5 times more Protein than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 7.9 times more Sugars than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.