Comparing Nutrients in 7 ounces Frozen French Fried Sweet Potatoes with Salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Carrots	Recommended Dietary Allowance
Energy	12.5% 361kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	13% 9.4g	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	1.56% 1.13g	1.5% 1.1g	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	% 1.6g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 7.12g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Carrots	Recommended Dietary Allowance
Vitamin A	96% 861μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	9.43% 37.7μg	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	16.5% 15mg	13% 11.7mg	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	19.7% 2.96mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Carrots	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	19% 1.53mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	12.3% 0.28mg	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	16.7% 117mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	2.8% 103g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen French Fried Sweet Potatoes with Salt vs Carrots:

• Frozen French Fried Sweet Potatoes with Salt have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 1.3 times more Vitamin C and 2.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 1.9 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B7 and 2.9 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen French Fried Sweet Potatoes with Salt vs Carrots:

• Frozen French Fried Sweet Potatoes with Salt have 1.6 times more Calcium, 3.9 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Sodium and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen French Fried Sweet Potatoes with Salt have 4.4 times more Energy, 37.2 times more Fat, 36.2 times more Saturated Fat, 162.5 times more Omega 3, 25.3 times more Omega 6, 3.7 times more Carbohydrate, 2.7 times more Sugars, 2 times more Fiber and 2.3 times more Protein than Raw Carrots.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.