Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Plums

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Plums	5%	5%	90%

Macro Nutrients

	Cooked Frozen Carrots	Plums	Recommended Dietary Allowance
Energy	12.8% 370kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	0% 0g	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	88% 114g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	137% 99g	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	42.3% 30.7g	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	% 50.7g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 15.7g	g per day for Men 19-50 years
Fiber	87% 33g	37% 14g	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	Plums	Recommended Dietary Allowance
Vitamin A	940% 8460μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	22.3% 0.29mg	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	12.5% 50μg	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	106% 95mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Plums	Recommended Dietary Allowance
Calcium	35% 350mg	6% 60mg	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	0.5% 20μg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	22.6% 0.52mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	46% 1570mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.4% 903g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Plums per 1 kg

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

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

• 1 kilogram of Cooked Frozen Carrots has 49.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2.2 times more Vitamin B9, 3.9 times more Vitamin E and 2.1 times more Vitamin K than Plums.
• While 1 kg of Raw Plums contains 4.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Plums provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Plums have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Carrots has 5.8 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 1.6 times more Magnesium, 3.2 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium, more Sodium and 3.5 times more Zinc than Plums.
• Both Cooked Frozen Carrots and Plums contain similar levels of Water per one kilogram.
• 1 kilogram of Plums lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Plums lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has more Omega 3 and 2.4 times more Fiber than Plums.
• While 1 kg of Raw Plums contains 1.5 times more Carbohydrate, 2.4 times more Sugars and 11 times more Fructose than Boiled and Drained Frozen Carrots.
• 1 kilogram of Plums provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Plums provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.