Comparing Nutrients in 14 ounces Frozen Carrots VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Frozen Carrots	Grape Leaves	Recommended Dietary Allowance
Energy	4.93% 143kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	26% 19g	34.5% 25g	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	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	115% 43.7g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Grape Leaves	Recommended Dietary Allowance
Vitamin A	313% 2818μg	607% 5461μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	58.6% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	122% 1.6mg	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	82.4% 329μg	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	11% 9.92mg	49% 44mg	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	15% 2.26mg	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	359% 431μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Grape Leaves	Recommended Dietary Allowance
Calcium	14.3% 143mg	144% 1441mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	183% 1.65mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	493% 11.3mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	9.66% 357g	7.86% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Grape Leaves per 14 oz

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

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

• 14 oz of Raw Grape Leaves contain 1.9 times more Vitamin A, 9.6 times more Vitamin B2, 5.1 times more Vitamin B3, 4.2 times more Vitamin B6, 8.3 times more Vitamin B9, 4.4 times more Vitamin C, 3.5 times more Vitamin E and 6.2 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Grape Leaves provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• Both Frozen Carrots, Unprepared as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Grape Leaves:

• 14 ounces of Frozen Carrots have 7.6 times more Sodium and 1.2 times more Water than Grape Leaves.
• While 14 oz of Raw Grape Leaves contain 10.1 times more Calcium, 5.6 times more Copper, 6 times more Iron, 7.9 times more Magnesium, 16.7 times more Manganese, 2.8 times more Phosphorus and 2 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Grape Leaves contain similar levels of Potassium per 14 ounces.
• Both Frozen Carrots, Unprepared as well as Raw Grape Leaves lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Grape Leaves contain 2.6 times more Energy, 4.6 times more Fat, 50.4 times more Omega 3, 2.2 times more Carbohydrate, 1.3 times more Sugars, 3.3 times more Fiber and 7.2 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in 14 ounces.