Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Dried Fresh Chinese Jujube

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Cooked Frozen Carrots	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	12.8% 370kcal	97% 2810kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	5.15% 5g	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	558% 725g	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	284% 206g	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	% 183g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 86.3g	g per day for Men 19-50 years
Fiber	87% 33g	158% 60g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	940% 8460μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	NA	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	NA	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	2418% 2176mg	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	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	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	35% 350mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	259% 2.33mg	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	636% 51mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	NA	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	13507% 311mg	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	97% 680mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	64% 2170mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24.4% 903g	5.46% 202g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dried Fresh Chinese Jujube per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Dried Fresh Chinese Jujube:

• 1 kg of Dried Fresh Chinese Jujube contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 94.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Dried Fresh Chinese Jujube:

• 1 kilogram of Cooked Frozen Carrots has 11.8 times more Sodium and 4.5 times more Water than Dried Fresh Chinese Jujube.
• While 1 kg of Dried Fresh Chinese Jujube contains 1.8 times more Calcium, 2.8 times more Copper, 9.6 times more Iron, 186 times more Manganese and 2.2 times more Phosphorus than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dried Fresh Chinese Jujube contain similar levels of Potassium and Zinc per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Dried Fresh Chinese Jujube lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Fresh Chinese Jujube contains 7.6 times more Energy, 9.4 times more Carbohydrate, 73.6 times more Fructose, 1.8 times more Fiber and 8.1 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein