Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Kumquats	10%	10%	80%

Macro Nutrients

	Cooked Frozen Carrots	Kumquats	Recommended Dietary Allowance
Energy	12.8% 370kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	7.3% 1.24g	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	122% 159g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	129% 94g	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	171% 65g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Kumquats	Recommended Dietary Allowance
Vitamin A	940% 8460μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	41.6% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	27.7% 0.36mg	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	42.5% 170μg	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	488% 439mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Kumquats	Recommended Dietary Allowance
Calcium	35% 350mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	106% 0.95mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	58.7% 1.35mg	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	54.7% 1860mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.4% 903g	22% 809g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Kumquats per 1 kg

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

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

• 1 kilogram of Cooked Frozen Carrots has 56.4 times more Vitamin A, 2.3 times more Vitamin B6, 6.7 times more Vitamin E and more Vitamin K than Kumquats.
• While 1 kg of Raw Kumquats contains 2.4 times more Vitamin B2, 1.5 times more Vitamin B9 and 19.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Kumquats provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Kumquats have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Kumquats have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Carrots has 1.2 times more Manganese, 1.6 times more Phosphorus, 5.9 times more Sodium and 2.1 times more Zinc than Kumquats.
• While 1 kg of Raw Kumquats contains 1.8 times more Calcium, 1.6 times more Iron and 1.8 times more Magnesium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Kumquats contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Kumquats lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Kumquats lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Kumquats contains 1.9 times more Energy, 2.1 times more Carbohydrate, 2.3 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Kumquats offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Kumquats provide inadequate amounts of Omega 6 in one kilogram.