Comparing Nutrients in 100 grams Carrots VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Carrots	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.4% 41kcal	6.14% 178kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	8.98% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	19% 25g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	0.39% 0.28g	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	0.76% 0.55g	0% 0g	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	% 0.59g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.13g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	3.45% 1.93g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	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	6.56% 5.9mg	7.67% 6.9mg	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	4.4% 0.66mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	4.83% 0.11mg	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	5% 35mg	9.14% 64mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	28.5% 428mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.7% 62.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Frozen Potato Puffs:

• Raw Carrots have more Vitamin A, 6 times more Vitamin E and 5.3 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 100 g.
• Both Raw Carrots as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Frozen Potato Puffs:

• Raw Carrots have 2.5 times more Calcium, 1.3 times more Manganese, 1.3 times more Potassium and 1.4 times more Water than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.7 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus and 6.2 times more Sodium than Raw Carrots.
• Both Raw Carrots and Frozen Potato Puffs, Unprepared have similar amounts of Zinc per 100 g.
• Both Raw Carrots as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 16.9 times more Sugars and 1.2 times more Fiber than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 4.3 times more Energy, 36.3 times more Fat, 44.3 times more Saturated Fat, 116 times more Omega 3, 29 times more Omega 6, 2.6 times more Carbohydrate and 2.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.