Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Cooked Frozen Carrots	Jew's Ear	Recommended Dietary Allowance
Energy	12.8% 370kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	52% 67.5g	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	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Jew's Ear	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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	398% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	67.7% 0.88mg	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	47.5% 190μg	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	6.67% 6mg	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	Jew's Ear	Recommended Dietary Allowance
Calcium	35% 350mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	494% 4.45mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	44% 1mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Jew's Ear per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Jew's Ear:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, 5.9 times more Vitamin B3 and 3.8 times more Vitamin C than Jew's Ear.
• While 1 kg of Raw Jew's Ear contains 2.7 times more Vitamin B1, 5.5 times more Vitamin B2, 11.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Jew's Ear provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Jew's Ear have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Jew's Ear:

• 1 kilogram of Cooked Frozen Carrots has 2.2 times more Calcium, 1.7 times more Manganese, 2.2 times more Phosphorus, 4.5 times more Potassium and 6.6 times more Sodium than Jew's Ear.
• While 1 kg of Raw Jew's Ear contains 5.4 times more Copper, 2.3 times more Magnesium, 18.5 times more Selenium and 1.9 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Jew's Ear contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 kilogram of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled and Drained Frozen Carrots and Raw Jew's Ear have similar amounts of macro-nutrients per 1 kg
• Both Cooked Frozen Carrots and Jew's Ear offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Raw Jew's Ear provide inadequate amounts of Energy and Protein in one kilogram.