Comparing Nutrients in 1 kilogram California Avocados VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	California Avocados	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	57.6% 1670kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.4g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	4.14% 3g	56.3% 40.8g	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	1.1% 0.8g	3.86% 2.8g	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	% 0.8g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 34.4g	g per day for Men 19-50 years
Fiber	179% 68g	87% 33g	38g per day for Men 19-50 years
Protein	35% 19.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.87mg	64.6% 0.84mg	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	223% 890μg	27.5% 110μg	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	98% 88mg	25.6% 23mg	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	131% 19.7mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	13% 130mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	91% 0.82mg	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	76.3% 6.1mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	72.6% 1.67mg	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	77% 540mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.5% 723g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of California Avocados versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Avocados vs Cooked Frozen Carrots:

• 1 kilogram of California Avocados has 2.5 times more Vitamin B1, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3, 8.4 times more Vitamin B5, 3.4 times more Vitamin B6, 8.1 times more Vitamin B9, 3.8 times more Vitamin C, 2 times more Vitamin E and 1.5 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 120.9 times more Vitamin A than Raw California Avocados.
• 1 kilogram of California Avocados have insufficient amounts of Vitamin A
• Both Raw California Avocados as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Avocados vs Cooked Frozen Carrots:

• 1 kilogram of California Avocados has 2.1 times more Copper, 2.6 times more Magnesium, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.7 times more Calcium and 7.4 times more Sodium than Raw California Avocados.
• Both California Avocados and Cooked Frozen Carrots contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of California Avocados lack sufficient amounts of Calcium
• Both Raw California Avocados as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Avocados has 4.5 times more Energy, 22.7 times more Fat, 17.7 times more Saturated Fat, 2.8 times more Omega 3, 5.8 times more Omega 6, 2.1 times more Fiber and 3.4 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 13.6 times more Sugars than Raw California Avocados.
• Both California Avocados and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein