Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Boiled Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Lambsquarters	33%	16%	51%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Lambsquarters	Recommended Dietary Allowance
Energy	12.8% 370kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	16% 2.74g	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	38.5% 50g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	8.55% 6.2g	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	55.3% 21g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Lambsquarters	Recommended Dietary Allowance
Vitamin A	940% 8460μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	134% 1.74mg	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	35% 140μg	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	411% 370mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	4118% 4942μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Lambsquarters	Recommended Dietary Allowance
Calcium	35% 350mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	219% 1.97mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	228% 5.25mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Lambsquarters per 1 kg

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

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

• 1 kilogram of Cooked Frozen Carrots has 2.2 times more Vitamin A and 2.8 times more Vitamin B5 than Boiled Lambsquarters.
• While 1 kg of Boiled and Drained Lambsquarters contains 3.3 times more Vitamin B1, 7 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, 16.1 times more Vitamin C, 1.8 times more Vitamin E and 36.3 times more Vitamin K than Boiled and Drained Frozen Carrots.
• 1 kilogram of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Boiled Lambsquarters:

• 1 kilogram of Cooked Frozen Carrots has 2 times more Sodium than Boiled Lambsquarters.
• While 1 kg of Boiled and Drained Lambsquarters contains 7.4 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 3.1 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Lambsquarters contain similar levels of Zinc and Water per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Lambsquarters lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.4 times more Omega 3, 1.5 times more Carbohydrate, 6.6 times more Sugars and 1.6 times more Fiber than Boiled Lambsquarters.
• While 1 kg of Boiled and Drained Lambsquarters contains 5.5 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 Boiled and Drained Lambsquarters provide inadequate amounts of Energy and Omega 6 in one kilogram.