Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Cooked Frozen Carrots	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	1.28% 37kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.6% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	26% 34g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	6.14% 3.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	94% 846μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	9.9% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	18.7% 0.24mg	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	2.75% 11μg	4.25% 17μg	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	2.56% 2.3mg	10.6% 9.5mg	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	6.73% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	3.5% 35mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.6μg	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	6.63% 0.53mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	13.2% 0.3mg	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	4.43% 31mg	9.3% 65mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Oven-heated Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 100 grams of Cooked Frozen Carrots have more Vitamin A than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 100 g of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 4 times more Vitamin B1, 5.8 times more Vitamin B3, 4 times more Vitamin B5, 2.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 100 grams of Cooked Frozen Carrots have 3.5 times more Calcium, 1.3 times more Sodium and 1.7 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 100 g of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.4 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus and 2.5 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Zinc per 100 grams.
• 100 grams of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 5.9 times more Energy, 12.1 times more Fat, 32.5 times more Saturated Fat, 2.1 times more Omega 6, 4.4 times more Carbohydrate and 5.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein