Comparing Nutrients in 14 ounces Frozen Carrots VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Frozen Carrots	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	4.93% 143kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	0.023% 0.004g	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	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	26% 19g	52.6% 38g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	23.5% 0.31mg	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	13% 51.6μg	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	17.6% 16mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	14.3% 143mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	61.7% 0.56mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	10.4% 0.24mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.66% 357g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Jerusalem-artichokes per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Jerusalem-artichokes:

• 14 ounces of Frozen Carrots have 710 times more Vitamin A, 1.2 times more Vitamin B6, 3 times more Vitamin E and 176 times more Vitamin K than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 4.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Frozen Carrots, Unprepared.
• 14 ounces of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Jerusalem-artichokes:

• 14 ounces of Frozen Carrots have 2.6 times more Calcium, 2.9 times more Manganese, 17 times more Sodium and 2.8 times more Zinc than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 1.9 times more Copper, 7.7 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus and 1.8 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Jerusalem-artichokes contain similar levels of Water per 14 ounces.
• 14 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Frozen Carrots, Unprepared as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 2.1 times more Fiber than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 2 times more Energy, 2.2 times more Carbohydrate, 2 times more Sugars and 2.6 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.