Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Cherries, sour, red, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Cooked Frozen Carrots	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	12.8% 370kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.88% 0.15g	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	179% 233g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	306% 222g	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	29% 11g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	940% 8460μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	34% 0.44mg	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	20% 80μg	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	22.2% 20mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	35% 350mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	73.3% 0.66mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	31.3% 0.72mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	20.4% 757g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cherries, sour, red, canned, heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Cherries, sour, red, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Cherries, sour, red, canned, heavy syrup pack, solids and liquids:

• 1 kilogram of Cooked Frozen Carrots has 23.5 times more Vitamin A, 1.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 4.4 times more Vitamin E and 9.7 times more Vitamin K than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Cooked Frozen Carrots and Cherries, sour, red, canned, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Cherries, sour, red, canned, heavy syrup pack, solids and liquids:

• 1 kilogram of Cooked Frozen Carrots has 3.5 times more Calcium, 1.2 times more Copper, 1.8 times more Magnesium, 2.3 times more Manganese, 3.1 times more Phosphorus, 2.1 times more Potassium, 8.4 times more Sodium and 5.8 times more Zinc than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, heavy syrup pack, solids and liquids contains 2.5 times more Iron than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cherries, sour, red, canned, heavy syrup pack, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Boiled and Drained Frozen Carrots as well as Cherries, sour, red, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 3.1 times more Omega 3 and 3 times more Fiber than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, heavy syrup pack, solids and liquids contains 2.5 times more Energy, 3 times more Carbohydrate and 5.4 times more Sugars than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Cherries, sour, red, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in one kilogram.