Comparing Nutrients in 100 grams Boiled Carrots VS Fried O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Boiled Carrots	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	1.2% 35kcal	7.03% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	19% 3.25g	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	17% 22g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	NA	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	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fried O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	95% 852μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	4.33% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	9.05% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	29% 0.38mg	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	3% 12μg	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	11.6% 10.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	3% 30mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	26.8% 0.24mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	9.83% 0.23mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	14% 473mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.67% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Fried O'brien Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Fried O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Fried O'brien Potatoes:

• 100 grams of Boiled Carrots have 94.7 times more Vitamin A and 1.3 times more Vitamin B1 than Fried O'brien Potatoes.
• While 100 g of Prepared Frozen O'brien Potatoes contain 3.1 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Fried O'brien Potatoes provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Fried O'brien Potatoes have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Fried O'brien Potatoes:

• 100 grams of Boiled Carrots have 1.5 times more Calcium, 1.3 times more Sodium and 1.5 times more Water than Fried O'brien Potatoes.
• While 100 g of Prepared Frozen O'brien Potatoes contain 14.2 times more Copper, 2.8 times more Iron, 3.4 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium, 1.7 times more Selenium and 2.8 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have 1.8 times more Fiber than Fried O'brien Potatoes.
• While 100 g of Prepared Frozen O'brien Potatoes contain 5.8 times more Energy, 73.4 times more Fat, 110.4 times more Saturated Fat, 221 times more Omega 3, 37.4 times more Omega 6, 2.7 times more Carbohydrate and 2.9 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein