Comparing Nutrients in 14 ounces Endive VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Endive	Frozen Carrots	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	24% 31.4g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	26% 19g	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	NA	1.7% 1.23g	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Endive	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	47.6% 429μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	29% 0.38mg	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	141% 564μg	9.92% 39.7μg	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	28.7% 25.8mg	11% 9.92mg	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	11.6% 1.75mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	764% 917μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Frozen Carrots	Recommended Dietary Allowance
Calcium	20.6% 206mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	32.6% 0.29mg	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	41% 3.3mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	29.5% 0.68mg	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	16% 111mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 372g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Frozen Carrots per 14 oz

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

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

• 14 ounces of Endive have 1.8 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B5, 14.2 times more Vitamin B9, 2.6 times more Vitamin C and 13.1 times more Vitamin K than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 6.6 times more Vitamin A, 4.8 times more Vitamin B6 and 1.3 times more Vitamin E than Raw Endive.
• Both Endive and Frozen Carrots provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Endive have insufficient amounts of Vitamin B6
• Both Raw Endive as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Endive vs Frozen Carrots:

• 14 ounces of Endive have 1.4 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 1.3 times more Potassium and 2.4 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 3.1 times more Sodium than Raw Endive.
• Both Endive and Frozen Carrots contain similar levels of Phosphorus and Water per 14 ounces.
• Both Raw Endive as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Endive have 1.6 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.4 times more Carbohydrate and 19 times more Sugars than Raw Endive.
• Both Endive and Frozen Carrots offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Raw Endive as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.