Comparing Nutrients in 100 calories Oven-heated Frozen French Fries VS Canned Carrots with Salt

Weight per 100 calories

• Oven-heated Frozen French Fries: 59.5g
• Canned Carrots with Salt: 400g

Oven-heated Frozen French Fries have 6.7 times more energy per 100g than Canned Carrots with Salt. It has above average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 100 calories - Oven-heated Frozen French Fries or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Oven-heated Frozen French Fries	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.78% 0.013g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	17% 22g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	13.7% 9.9g	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% 0g	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	% 0.065g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	4.07% 1.55g	15.8% 6g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.35% 0.076mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.42% 0.11mg	34.5% 0.45mg	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	4.17% 16.7μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.9mg	12% 11mg	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	0.44% 0.065mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.14mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	8.93% 0.08mg	46.2% 0.42mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.5mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	78.3% 1.8mg	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	8.25% 57.7mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	0.22% 0.12μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oven-heated Frozen French Fries vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 6.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 4.1 times more Vitamin B6, 2.2 times more Vitamin B9, 1.4 times more Vitamin C, 45.2 times more Vitamin E and 26.3 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 per 100 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oven-heated Frozen French Fries vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 14 times more Calcium, 5.2 times more Copper, 5.8 times more Iron, 2.1 times more Magnesium, 14.4 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium, 13.4 times more Selenium, 50.8 times more Sodium, 4.6 times more Zinc and 10.2 times more Water than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 100 calories:

• Oven-heated Frozen French Fried Potatoes have 4.1 times more Fat and 4.3 times more Saturated Fat than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.5 times more Omega 3, 1.9 times more Omega 6, 1.3 times more Carbohydrate, 59.5 times more Sugars, 3.9 times more Fiber and 1.6 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Drained Canned Carrots with Salt have similar amounts of Energy per 100 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.