Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dry Carrot	Recommended Dietary Allowance
Energy	8.7% 252kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	121% 158g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	106% 77g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	123% 47g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dry Carrot	Recommended Dietary Allowance
Vitamin A	NA	755% 6793μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	81.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	159% 2.06mg	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	NA	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	32% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dry Carrot	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	NA	81.6% 0.73mg	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	12.4% 0.99mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	NA	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	NA	98% 687mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	148% 5041mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	36.4% 546mg	1500mg per day for Men 19-50 years
Zinc	NA	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Dry Carrot per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Dry Carrot:

• 7 oz of Dehydrated Carrot contain 8.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Dry Carrot:

• 7 oz of Dehydrated Carrot contain 14.1 times more Calcium, 7.9 times more Iron and 5.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Dry Carrot contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dehydrated Carrot contain 2.7 times more Energy, 3 times more Carbohydrate, 56.3 times more Sugars, 9.1 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.