Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Cooked Chopped Frozen Collards

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Cooked Frozen Carrots	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	5.06% 147kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	21.7% 28g	130g per day for Men 19-50 years
Sugars	22.3% 16g	3.12% 2.26g	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	1.53% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	29.2% 11g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	373% 3358μg	254% 2282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	35% 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	11% 43.7μg	75.4% 302μg	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	10% 9.13mg	116% 105mg	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	26.7% 4mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	2061% 2473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	14% 139mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	24.3% 0.22mg	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	26.3% 2.1mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	114% 2.63mg	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	17.6% 123mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.7% 358g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cooked Chopped Frozen Collards per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Cooked Chopped Frozen Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Cooked Chopped Frozen Collards:

• 14 ounces of Cooked Frozen Carrots have 1.5 times more Vitamin A and 1.5 times more Vitamin B5 than Cooked Chopped Frozen Collards.
• While 14 oz of Boiled Chopped Frozen Collards contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 6.9 times more Vitamin B9, 11.5 times more Vitamin C and 45.8 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Chopped Frozen Collards provide similar amounts of Vitamin E per 14 ounces.
• Both Boiled and Drained Frozen Carrots as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Cooked Chopped Frozen Collards:

• 14 ounces of Cooked Frozen Carrots have 1.5 times more Copper and 1.3 times more Zinc than Cooked Chopped Frozen Collards.
• While 14 oz of Boiled Chopped Frozen Collards contain 6 times more Calcium, 2.1 times more Iron, 2.7 times more Magnesium, 4 times more Manganese, 1.3 times more Potassium and 2.5 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Chopped Frozen Collards contain similar levels of Phosphorus, Sodium and Water per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 7.2 times more Sugars than Cooked Chopped Frozen Collards.
• While 14 oz of Boiled Chopped Frozen Collards contain 2.9 times more Omega 3 and 5.1 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Chopped Frozen Collards offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Boiled Chopped Frozen Collards provide inadequate amounts of Energy and Omega 6 in 14 ounces.