Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Feijoa

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Feijoa	4%	6%	90%

Macro Nutrients

	Cooked Frozen Carrots	Feijoa	Recommended Dietary Allowance
Energy	12.8% 370kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	6.3% 1.07g	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	117% 152g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	113% 82g	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	40.7% 29.5g	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	% 23g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 29.3g	g per day for Men 19-50 years
Fiber	87% 33g	168% 64g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Feijoa	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	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	51.5% 0.67mg	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	57.5% 230μg	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	366% 329mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.3% 10mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Feijoa	Recommended Dietary Allowance
Calcium	35% 350mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	40% 0.36mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	36.5% 0.84mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	2% 30mg	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	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Feijoa per 1 kg

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

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

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, 5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 6.3 times more Vitamin E and 3.9 times more Vitamin K than Feijoa.
• While 1 kg of Raw Feijoa contains 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 14.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 1 kilogram of Feijoa have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Feijoa have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Feijoa:

• 1 kilogram of Cooked Frozen Carrots has 2.1 times more Calcium, 2.3 times more Copper, 3.8 times more Iron, 1.2 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 19.7 times more Sodium and 5.8 times more Zinc than Feijoa.
• Both Cooked Frozen Carrots and Feijoa contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Feijoa lack sufficient amounts of Calcium, Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.5 times more Omega 3 than Feijoa.
• While 1 kg of Raw Feijoa contains 1.6 times more Energy, 2 times more Carbohydrate, 2 times more Sugars, 10.5 times more Fructose and 1.9 times more Fiber than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy
• 1 kilogram of Feijoa provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Feijoa provide inadequate amounts of Omega 6 and Protein in one kilogram.