Comparing Nutrients in 1 kilogram Cooked Frozen Carrots with Salt VS Boiled Celeriac with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots with Salt	6%	16%	78%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Cooked Frozen Carrots with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	45.4% 59g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	10.4% 5.8g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	940% 8460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	77.7% 1mg	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	27.5% 110μg	7.5% 30μg	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	25.6% 23mg	40% 36mg	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	67.3% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	47.8% 0.43mg	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	66.3% 5.3mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	41.7% 0.96mg	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	44.3% 310mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	197% 2950mg	198% 2970mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots with Salt VS Boiled Celeriac with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots with Salt vs Boiled Celeriac with Salt:

• 1 kilogram of Cooked Frozen Carrots with Salt has more Vitamin A and 3.7 times more Vitamin B9 than Boiled Celeriac with Salt.
• While 1 kg of Boiled and Drained Celeriac with Salt contains 1.6 times more Vitamin C than Boiled Frozen Carrots, drained with Salt.
• Both Cooked Frozen Carrots with Salt and Boiled Celeriac with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Celeriac with Salt have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled Frozen Carrots, drained with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots with Salt vs Boiled Celeriac with Salt:

• 1 kilogram of Cooked Frozen Carrots with Salt has 1.3 times more Calcium, 1.9 times more Copper, 1.2 times more Iron, 1.7 times more Manganese and 1.8 times more Zinc than Boiled Celeriac with Salt.
• While 1 kg of Boiled and Drained Celeriac with Salt contains 2.1 times more Phosphorus than Boiled Frozen Carrots, drained with Salt.
• Both Cooked Frozen Carrots with Salt and Boiled Celeriac with Salt contain similar levels of Magnesium, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• Both Boiled Frozen Carrots, drained with Salt as well as Boiled and Drained Celeriac with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots with Salt has 1.3 times more Carbohydrate than Boiled Celeriac with Salt.
• Both Boiled Frozen Carrots, drained with Salt as well as Boiled and Drained Celeriac with Salt provide inadequate amounts of Energy and Protein in one kilogram.