Comparing Nutrients in 100 grams Frozen Carrots VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Frozen Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	1.24% 36kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	23% 30g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	0.43% 0.31g	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	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	5.05% 2.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	79% 710μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	6.17% 0.074mg	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	2.9% 0.46mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	14% 0.18mg	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	2.5% 10μg	5.5% 22μg	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	2.78% 2.5mg	7% 6.3mg	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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	3.56% 0.032mg	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	5.5% 0.44mg	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	9.87% 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	4.7% 33mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	12.6% 430mg	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	4.53% 68mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Frozen Extruded Par Fried Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Carrots versus 100 g of Frozen Extruded Par Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Carrots vs Frozen Extruded Par Fried Potatoes:

• 100 g of Frozen Extruded Par Fried French Fried Potatoes contain 1.7 times more Vitamin B1, 4.8 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.5 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Extruded Par Fried Potatoes provide similar amounts of Vitamin B2 per 100 grams.
• Both Frozen Carrots, Unprepared as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Frozen Extruded Par Fried Potatoes:

• 100 grams of Frozen Carrots have 4 times more Calcium, 2.3 times more Copper and 1.8 times more Water than Frozen Extruded Par Fried Potatoes.
• While 100 g of Frozen Extruded Par Fried French Fried Potatoes contain 3 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 7.2 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Extruded Par Fried Potatoes contain similar levels of Zinc per 100 grams.
• 100 grams of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Frozen Extruded Par Fried French Fried Potatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Extruded Par Fried French Fried Potatoes contain 7.2 times more Energy, 32.5 times more Fat, 96.7 times more Saturated Fat, 4.3 times more Omega 6, 3.8 times more Carbohydrate and 3.6 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Extruded Par Fried Potatoes offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein