Comparing Nutrients in 100 calories Frozen Carrots VS Boiled Potherb Jute

Weight per 100 calories

• Frozen Carrots: 278g
• Boiled Potherb Jute: 270g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Frozen Carrots or Boiled Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Frozen Carrots	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	15% 19.7g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	3.73% 2.7g	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	1.2% 0.86g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	24% 9.17g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	219% 1972μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.9% 0.1mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.06% 1.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	119% 1.54mg	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	6.94% 27.8μg	70.3% 281μg	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	7.7% 6.94mg	99% 89mg	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	10.6% 1.6mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.7% 49μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	10% 100mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	76.6% 0.69mg	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	15.3% 1.22mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	14.5% 0.33mg	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% 92mg	27.8% 195mg	700mg per day for Men 19-50 years
Potassium	19% 653mg	43.7% 1486mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	4.42% 2.43μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	2% 29.7mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	19.4% 2.14mg	11mg per day for Men 19-50 years
Water	6.76% 250g	6.37% 236g	3700g per day for Men 19-50 years

Frozen Carrots VS Boiled Potherb Jute Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Carrots or Boiled Potherb Jute?

Lets compare vitamin content per 100 calories of Frozen Carrots vs Boiled Potherb Jute:

• 100 calories of Frozen Carrots have 2.8 times more Vitamin A and 2.7 times more Vitamin B5 than Boiled Potherb Jute.
• While 100 kcal of Boiled and Drained Potherb Jute contain 2 times more Vitamin B1, 5 times more Vitamin B2, 1.9 times more Vitamin B3, 5.8 times more Vitamin B6, 10.1 times more Vitamin B9, 12.8 times more Vitamin C and 6 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Potherb Jute provide similar amounts of Vitamin E per 100 calories.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Carrots vs Boiled Potherb Jute:

• 100 calories of Frozen Carrots have 1.4 times more Manganese and 6.4 times more Sodium than Boiled Potherb Jute.
• While 100 kcal of Boiled and Drained Potherb Jute contain 5.7 times more Calcium, 3.4 times more Copper, 6.9 times more Iron, 5 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium and 2.3 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Potherb Jute contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Carrots have 8.7 times more Omega 3, 2.7 times more Omega 6, 4.9 times more Sugars and 1.7 times more Fiber than Boiled Potherb Jute.
• While 100 kcal of Boiled and Drained Potherb Jute contain 4.6 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Potherb Jute offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Potherb Jute provide inadequate amounts of Omega 3 and Omega 6