Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Frozen Carrots	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	8.62% 250kcal	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	3.75% 1.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	4.65% 0.79g	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	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	34.2% 25g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	940% 8460μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	86% 1.12mg	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	22.5% 90μg	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	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	116% 1.04mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	196% 4.5mg	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	44.3% 310mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25% 930g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Carrots have 1.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.2 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Drained Canned Carrots with Salt have similar amounts of Vitamin C per 1 kg.
• Both Boiled and Drained Frozen Carrots as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Frozen Carrots have 1.4 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Selenium and 1.3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Copper, 2.7 times more Manganese and 4.1 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Drained Canned Carrots with Salt have similar amounts of Iron, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Carrots have 1.5 times more Energy, 4 times more Omega 3, 3.7 times more Omega 6, 1.4 times more Carbohydrate, 1.6 times more Sugars and 2.2 times more Fiber than Drained Canned Carrots with Salt.
• Both Boiled and Drained Frozen Carrots and Drained Canned Carrots with Salt have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Frozen Carrots as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.