Comparing Nutrients in 100 grams Carrots VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Carrots	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	1.4% 41kcal	6.28% 182kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	9.2% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	3.6% 1.16g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	15% 2.53g	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	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	17.8% 13g	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	0.79% 0.57g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 5.4g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	15% 5.7g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	93% 835μg	48.2% 434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	7.08% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	4.97% 1.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	8% 32μg	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	8.33% 7.5mg	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	4.4% 0.66mg	9.93% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.3% 33mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	19.7% 0.18mg	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	9.63% 0.77mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	21% 0.48mg	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	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	9.73% 146mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Frozen French Fried Sweet Potatoes with Salt:

• Raw Carrots have 1.9 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B7 and 2.9 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 1.3 times more Vitamin C and 2.3 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Frozen French Fried Sweet Potatoes with Salt:

• Raw Carrots have 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.6 times more Calcium, 3.9 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Sodium and 1.6 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen French Fried Sweet Potatoes with Salt contain 4.4 times more Energy, 37.2 times more Fat, 36.2 times more Saturated Fat, 162.5 times more Omega 3, 25.3 times more Omega 6, 3.7 times more Carbohydrate, 2.7 times more Sugars, 2 times more Fiber and 2.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.