Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Florida Oranges

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Carrots	Florida Oranges	Recommended Dietary Allowance
Energy	12.8% 370kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	1.82% 0.31g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Florida Oranges	Recommended Dietary Allowance
Vitamin A	940% 8460μg	12.2% 110μg	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	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	39.2% 0.51mg	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	500% 450mg	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	12% 1.8mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	35% 350mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	43.3% 0.39mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.4% 903g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Florida Oranges per 1 kg

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

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

• 1 kilogram of Cooked Frozen Carrots has 76.9 times more Vitamin A, 1.6 times more Vitamin B6, 5.6 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.3 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 19.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Florida Oranges:

• 1 kilogram of Cooked Frozen Carrots has 2.1 times more Copper, 5.9 times more Iron, 7 times more Manganese, 2.6 times more Phosphorus, more Sodium and 4.4 times more Zinc than Florida Oranges.
• Both Cooked Frozen Carrots and Florida Oranges contain similar levels of Calcium, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 4 times more Omega 3 and 1.4 times more Fiber than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.5 times more Carbohydrate and 2.2 times more Sugars than Boiled and Drained Frozen Carrots.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.