Comparing Nutrients in 14 ounces Frozen Carrots VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Frozen Carrots	Frozen Edamame	Recommended Dietary Allowance
Energy	4.93% 143kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	19.4% 18.8g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	26% 19g	13.6% 9.84g	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	1.7% 1.23g	1.15% 0.83g	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	% 1.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 16g	% 4.5g	g per day for Men 19-50 years
Fiber	34.5% 13g	50% 19g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	313% 2818μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	41.2% 0.54mg	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	9.92% 39.7μg	301% 1203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.92mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.26mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Frozen Edamame	Recommended Dietary Allowance
Calcium	14.3% 143mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	143% 1.3mg	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	22% 1.75mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	174% 4mg	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	18.7% 131mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	9.66% 357g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Frozen Edamame per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Frozen Edamame:

• 14 oz of Frozen Edamame, Unprepared contain 3.4 times more Vitamin B1, 7.2 times more Vitamin B2, 2 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 30.3 times more Vitamin B9, 3.9 times more Vitamin C, 1.3 times more Vitamin E and 1.8 times more Vitamin K than Frozen Carrots, Unprepared.

Comparing minerals per 14 ounces for Frozen Carrots vs Frozen Edamame:

• 14 ounces of Frozen Carrots have 11.3 times more Sodium than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 1.7 times more Calcium, 4.4 times more Copper, 4.8 times more Iron, 5.1 times more Magnesium, 5.9 times more Manganese, 4.9 times more Phosphorus, 2.1 times more Potassium and 4 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Edamame contain similar levels of Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 1.9 times more Sugars than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 3 times more Energy, 10.3 times more Fat, 1.5 times more Fiber and 14.4 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Edamame offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein