Comparing Nutrients in 100 grams Frozen Carrots VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Frozen Carrots	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.24% 36kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	25.7% 4.36g	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	27% 35g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	2.06% 1.5g	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	0.72% 0.52g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 4.05g	% 0.33g	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	1.4% 0.78g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	79% 710μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	36.3% 0.47mg	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	4% 16μg	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	14.4% 13mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	10.7% 0.25mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	17% 576mg	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	23% 342mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Hash Brown Potatoes per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Carrots vs Hash Brown Potatoes:

• 100 grams of Frozen Carrots have more Vitamin A, 57 times more Vitamin E and 4.8 times more Vitamin K than Hash Brown Potatoes.
• While 100 g of Home prepared Hash Brown Potatoes contain 3.9 times more Vitamin B1, 5 times more Vitamin B3, 4.8 times more Vitamin B5, 5 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Hash Brown Potatoes provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Hash Brown Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Hash Brown Potatoes:

• 100 grams of Frozen Carrots have 2.6 times more Calcium and 1.9 times more Water than Hash Brown Potatoes.
• While 100 g of Home prepared Hash Brown Potatoes contain 4 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Potassium, 5 times more Sodium and 1.4 times more Zinc than Frozen Carrots, Unprepared.
• 100 grams of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 3.2 times more Sugars than Hash Brown Potatoes.
• While 100 g of Home prepared Hash Brown Potatoes contain 7.4 times more Energy, 27.2 times more Fat, 40.1 times more Saturated Fat, 19.9 times more Omega 3, 17.7 times more Omega 6, 4.4 times more Carbohydrate and 3.8 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Hash Brown Potatoes offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein