Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Cooked Frozen Carrots	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.28% 37kcal	8.34% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	12% 2.06g	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	1.6% 1.16g	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	0.62% 0.45g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 0g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	94% 846μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	28% 0.36mg	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	NA	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	3% 2.7mg	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	6.73% 1mg	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.5% 35mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	12% 0.11mg	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	6.63% 0.53mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	9.8% 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	4.43% 31mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Pan-fried Refrigerated Hash Brown Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Pan-fried Refrigerated Hash Brown Potatoes:

• 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.4 times more Vitamin B2, 7.7 times more Vitamin B3, 4.2 times more Vitamin B5, 4.3 times more Vitamin B6, 1.7 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B1 and Vitamin C per 100 grams.
• Both Boiled and Drained Frozen Carrots as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Pan-fried Refrigerated Hash Brown Potatoes:

• 100 grams of Cooked Frozen Carrots have 3.5 times more Calcium and 1.8 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.3 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 3.9 times more Phosphorus, 3.7 times more Potassium, 1.3 times more Sodium and 1.8 times more Zinc than Boiled and Drained Frozen Carrots.
• 100 grams of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have 3.5 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 6.5 times more Energy, 15.1 times more Fat, 6.7 times more Saturated Fat, 17.9 times more Omega 3, 7.1 times more Omega 6, 4.4 times more Carbohydrate and 5.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein