Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Red Currants	9%	3%	88%

Macro Nutrients

	Cooked Frozen Carrots	Red Currants	Recommended Dietary Allowance
Energy	12.8% 370kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	3.1% 0.53g	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	106% 138g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	102% 73.7g	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	48.7% 35.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 6.1g	g per day for Men 19-50 years
Fiber	87% 33g	113% 43g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Red Currants	Recommended Dietary Allowance
Vitamin A	940% 8460μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	54% 0.7mg	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	456% 410mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Red Currants	Recommended Dietary Allowance
Calcium	35% 350mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	119% 1.07mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	81% 1.86mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Red Currants per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Red Currants:

• 1 kilogram of Cooked Frozen Carrots has 423 times more Vitamin A, 4.2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B9, 10.1 times more Vitamin E and 1.2 times more Vitamin K than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 17.8 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Red Currants provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Red Currants have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Red Currants:

• 1 kilogram of Cooked Frozen Carrots has 59 times more Sodium and 1.5 times more Zinc than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.3 times more Copper, 1.9 times more Iron, 1.4 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Red Currants contain similar levels of Calcium, Magnesium, Manganese and Water per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Raw Red And White Currants lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Omega 3 than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.8 times more Carbohydrate, 1.8 times more Sugars, 12.6 times more Fructose, 1.3 times more Fiber and 2.4 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Red And White Currants provide inadequate amounts of Energy and Omega 6 in one kilogram.