Comparing Nutrients in 1 kilogram Boiled Carrots VS Sweetened Frozen Apricots

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sweetened Frozen Apricots	3%	1%	96%

Macro Nutrients

	Boiled Carrots	Sweetened Frozen Apricots	Recommended Dietary Allowance
Energy	12% 350kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	193% 251g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	NA	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	58% 22g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sweetened Frozen Apricots	Recommended Dietary Allowance
Vitamin A	947% 8520μg	93% 840μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	46% 0.6mg	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	35% 140μg	5% 20μg	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	40% 36mg	100% 90mg	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	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sweetened Frozen Apricots	Recommended Dietary Allowance
Calcium	30% 300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	21.7% 0.5mg	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	43% 300mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	20% 733g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Sweetened Frozen Apricots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Sweetened Frozen Apricots:

• 1 kilogram of Boiled Carrots has 10.1 times more Vitamin A, 3.3 times more Vitamin B1, 2.6 times more Vitamin B6 and 7 times more Vitamin B9 than Sweetened Frozen Apricots.
• While 1 kg of Sweetened Frozen Apricots contains 2.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Sweetened Frozen Apricots provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Sweetened Frozen Apricots have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Boiled and Drained Carrots as well as Sweetened Frozen Apricots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Sweetened Frozen Apricots:

• 1 kilogram of Boiled Carrots has 3 times more Calcium, 3.1 times more Manganese, 1.6 times more Phosphorus, 14.5 times more Sodium and 1.2 times more Water than Sweetened Frozen Apricots.
• While 1 kg of Sweetened Frozen Apricots contains 3.8 times more Copper and 2.6 times more Iron than Boiled and Drained Carrots.
• Both Boiled Carrots and Sweetened Frozen Apricots contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• 1 kilogram of Sweetened Frozen Apricots lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Sweetened Frozen Apricots lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 1.4 times more Fiber than Sweetened Frozen Apricots.
• While 1 kg of Sweetened Frozen Apricots contains 2.8 times more Energy and 3.1 times more Carbohydrate than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Sweetened Frozen Apricots provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.