Comparing Nutrients in 300 calories Frozen Extruded Par Fried PotatoesVS Boiled Carrots

Weight per 300 calories

Frozen Extruded Par Fried Potatoes

115g

Boiled Carrots

857g

Frozen Extruded Par Fried Potatoes have 7.4 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Frozen Extruded Par Fried Potatoes or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Frozen Extruded Par Fried Potatoes

50%

46%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Frozen Extruded Par Fried Potatoesvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17.8%17.3g

Fat

1.6%1.54g

17.3 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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16.4%5.24g

Saturated Fat

0.8%0.26g

5.24 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

0.54%0.009g

NA gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.28%1.24g

Omega 6

4.4%0.75g

1.24 gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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26.8%34.8g

Carbohydrate

54%70.5g

34.8 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.26%3.1g

≤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]

NA gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.43g

NA gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%23g

NA gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.8%3.35g

Fiber

67.7%25.7g

3.35 gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.83%3.27g

Protein

11.6%6.5g

3.27 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Extruded Par Fried Potatoesvs Boiled Carrots

Vitamin A

811%7303μg

RAE, retinol activity equivalents

NA μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.1%0.085mg

Vitamin B1

47%0.57mg

Thiamine

0.085 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.75%0.036mg

Vitamin B2

29%0.38mg

Riboflavin

0.036 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.6mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.5%0.62mg

Vitamin B5

39.8%2mg

Pantothenic acid

0.62 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B6

101%1.3mg

Pyridoxine

0.21 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.35%25.4μg

Vitamin B9

30%120μg

Folates and Folic Acid

25.4 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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8.08%7.27mg

Vitamin C

34.3%31mg

Ascorbic acid

7.27 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

NA mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

98%117μg

Phytomenadione or phylloquinone

NA μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Extruded Par Fried Potatoesvs Boiled Carrots

1.04%10.4mg

Calcium

25.7%257mg

10.4 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.1%0.037mg

Copper

16%0.15mg

0.037 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19%1.52mg

Iron

36.4%2.9mg

1.52 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.95%20.8mg

Magnesium

20.4%85.7mg

20.8 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.4%0.26mg

Manganese

57.8%1.33mg

0.26 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.7%89mg

Phosphorus

36.7%257mg

89 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.6%496mg

Potassium

59.2%2014mg

496 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.05%0.58μg

Selenium

11%6μg

0.58 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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37.7%565mg

Sodium

33%497mg

565 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.46%0.38mg

Zinc

15.6%1.7mg

0.38 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.56%57.6g

Water

21%773g

57.6 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Extruded Par Fried Potatoes vs Boiled Carrots:

Boiled and Drained Carrots contain 6.6 times more Vitamin B1, 10.5 times more Vitamin B2, 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 6.3 times more Vitamin B6, 4.7 times more Vitamin B9 and 4.2 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
Both Frozen Extruded Par Fried French Fried Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Extruded Par Fried Potatoes vs Boiled Carrots:

Boiled and Drained Carrots contain 24.8 times more Calcium, 3.9 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 5.1 times more Manganese, 2.9 times more Phosphorus, 4.1 times more Potassium, 10.4 times more Selenium, 4.5 times more Zinc and 13.4 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
Both Frozen Extruded Par Fried French Fried Potatoes and Boiled and Drained Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Extruded Par Fried French Fried Potatoes have 11.2 times more Fat, 20.4 times more Saturated Fat and 1.7 times more Omega 6 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2 times more Carbohydrate, 7.7 times more Fiber and 2 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
Both Frozen Extruded Par Fried French Fried Potatoes and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
Both Frozen Extruded Par Fried French Fried Potatoes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Extruded Par Fried PotatoesVS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenBoiled CarrotsVS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Extruded Par Fried PotatoesVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Frozen Extruded Par Fried PotatoesVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Extruded Par Fried Potatoes or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: