Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Canned Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Pumpkin with Salt	11%	6%	83%

Macro Nutrients

	Cooked Frozen Carrots	Canned Pumpkin with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	11.7% 340kcal	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	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.41% 0.07g	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	62.2% 81g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	45.5% 33g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	940% 8460μg	864% 7780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	43% 0.56mg	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	30% 120μg	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	46.7% 42mg	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	70.7% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	133% 160μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Pumpkin with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	119% 1.07mg	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	174% 14mg	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	64.8% 1.5mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	60.6% 2060mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	161% 2410mg	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	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Pumpkin with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Canned Pumpkin with Salt:

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Vitamin B1 and 1.5 times more Vitamin B6 than Canned Pumpkin with Salt.
• While 1 kg of Canned Pumpkin with Salt contains 1.5 times more Vitamin B2, 2.3 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Pumpkin with Salt provide similar amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Canned Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Canned Pumpkin with Salt:

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Calcium and 2.1 times more Zinc than Canned Pumpkin with Salt.
• While 1 kg of Canned Pumpkin with Salt contains 1.3 times more Copper, 2.6 times more Iron, 2.1 times more Magnesium and 4.1 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Pumpkin with Salt contain similar levels of Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Canned Pumpkin with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Canned Pumpkin with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 5.5 times more Omega 3 and 1.2 times more Sugars than Canned Pumpkin with Salt.
• Both Cooked Frozen Carrots and Canned Pumpkin with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Canned Pumpkin with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Canned Pumpkin with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.