Comparing Nutrients in 100 grams Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.7g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	8.26% 1.4g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	NA	3.42% 2.48g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	8.6% 0.11mg	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	5.5% 22μg	2.25% 9μg	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	6.9% 6.2mg	3% 2.7mg	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	NA	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	11.6% 0.1mg	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	20.8% 1.66mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	19.6% 0.45mg	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	13.7% 96mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	41% 613mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Canned Carrots with Salt:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 4.4 times more Vitamin B1, 1.2 times more Vitamin B2, 4.8 times more Vitamin B3, 4.5 times more Vitamin B5, 1.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.3 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Canned Carrots with Salt:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 2.6 times more Iron, 2.9 times more Magnesium, 4 times more Phosphorus, 3 times more Potassium, 1.5 times more Selenium, 2.5 times more Sodium and 1.6 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Calcium, 2.6 times more Copper, 1.6 times more Manganese and 2.6 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.

Comparison of macro-nutrients per 100 grams:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 13.3 times more Energy, 98.5 times more Fat, 165.6 times more Saturated Fat, 17.8 times more Omega 6, 7.2 times more Carbohydrate, 2.1 times more Fiber and 5.5 times more Protein than Drained Canned Carrots with Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.