Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Frozen Carrots	Oranges with Peel	Recommended Dietary Allowance
Energy	12.8% 370kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.6% 0.44g	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	940% 8460μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	35% 350mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.4% 903g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Cooked Frozen Carrots has 65.1 times more Vitamin A than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B5, 2.7 times more Vitamin B9 and 30.9 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Cooked Frozen Carrots has 1.4 times more Copper, 1.4 times more Phosphorus, 29.5 times more Sodium and 3.2 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Calcium, 1.5 times more Iron and 1.3 times more Magnesium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 2.8 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Energy, 2 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.