Comparing Nutrients in 1 kilogram Bananas VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Bananas	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	30.7% 890kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	176% 228g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	169% 122g	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	67% 48.5g	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	% 49.8g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 24g	% 34.4g	g per day for Men 19-50 years
Fiber	68.4% 26g	87% 33g	38g per day for Men 19-50 years
Protein	19.5% 11g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Bananas	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	97% 87mg	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	6.67% 1mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5% 50mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	32.5% 2.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	31.4% 220mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20.2% 749g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Bananas 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 Bananas vs Cooked Frozen Carrots:

• 1 kilogram of Bananas has 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 4.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.8 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 282 times more Vitamin A, 10.1 times more Vitamin E and 27.2 times more Vitamin K than Raw Bananas.
• Both Bananas and Cooked Frozen Carrots provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Bananas 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 Bananas vs Cooked Frozen Carrots:

• 1 kilogram of Bananas has 2.5 times more Magnesium, 1.6 times more Manganese and 1.9 times more Potassium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 7 times more Calcium, 2 times more Iron, 1.4 times more Phosphorus, 59 times more Sodium and 2.3 times more Zinc than Raw Bananas.
• Both Bananas and Cooked Frozen Carrots contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Bananas lack sufficient amounts of Calcium and Zinc
• Both Raw Bananas 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 Bananas has 2.4 times more Energy, 3 times more Carbohydrate, 3 times more Sugars and 17.3 times more Fructose than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.6 times more Omega 3 and 1.3 times more Fiber than Raw Bananas.
• 1 kilogram of Bananas provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Raw Bananas as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in one kilogram.