Comparing Nutrients in 1 kilogram Frozen Carrots VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Frozen Carrots	Cooked Amaranth	Recommended Dietary Allowance
Energy	12.4% 360kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	NA	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	144% 187g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	55.3% 21g	38g per day for Men 19-50 years
Protein	14% 7.8g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	789% 7100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	87% 1.13mg	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	25% 100μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	NA	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	38% 5.7mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Amaranth	Recommended Dietary Allowance
Calcium	36% 360mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	166% 1.5mg	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	55% 4.4mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	371% 8.54mg	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	47% 330mg	211% 1480mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24.3% 900g	20.3% 752g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cooked Amaranth per 1 kg

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

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

• 1 kilogram of Frozen Carrots has 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3 and 3 times more Vitamin E than Cooked Amaranth.
• While 1 kg of Cooked Amaranth Grain contains 2.2 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Amaranth provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E

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

• 1 kilogram of Frozen Carrots has 1.7 times more Potassium and 11.3 times more Sodium than Cooked Amaranth.
• While 1 kg of Cooked Amaranth Grain contains 1.3 times more Calcium, 2 times more Copper, 4.8 times more Iron, 5.4 times more Magnesium, 5 times more Manganese, 4.5 times more Phosphorus, 7.9 times more Selenium and 2.6 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Amaranth contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 1.6 times more Fiber than Cooked Amaranth.
• While 1 kg of Cooked Amaranth Grain contains 2.8 times more Energy, 2.4 times more Carbohydrate and 4.9 times more Protein than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy and Protein