Comparing Nutrients in 100 grams Boiled Carrots VS Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Boiled Carrots	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	0.28% 0.2g	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	0.5% 0.36g	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	% 0.4g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.07g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	3.5% 14μg	9% 36μg	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	4% 3.6mg	13.7% 12.3mg	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	6.87% 1.03mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	6.74% 0.16mg	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	4.3% 30mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	21.5% 323mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.74% 64.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Frozen Shoestring French Fried Potatoes with Salt:

• Boiled and Drained Carrots have more Vitamin A, 1.3 times more Vitamin B2, 8.6 times more Vitamin E and 5.3 times more Vitamin K than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.4 times more Vitamin B1, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin B9 and 3.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 100 g.
• Both Boiled and Drained Carrots as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Frozen Shoestring French Fried Potatoes with Salt:

• Boiled and Drained Carrots have 2.7 times more Calcium, 1.4 times more Selenium and 1.4 times more Water than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 6.5 times more Copper, 2.1 times more Iron, 2.1 times more Magnesium, 3 times more Phosphorus, 1.6 times more Potassium, 5.6 times more Sodium and 1.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 17.3 times more Sugars and 1.3 times more Fiber than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 4.7 times more Energy, 34.7 times more Fat, 45.7 times more Saturated Fat, 20 times more Omega 3, 3.3 times more Omega 6, 3.1 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.