Comparing Nutrients in 1 kilogram Frozen Carrots VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Energy	12.4% 360kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	29% 21g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	14% 7.8g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	789% 7100μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	14.4% 0.72mg	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	60% 240μg	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	27.8% 25mg	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	38% 5.7mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Calcium	36% 360mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	69% 0.62mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	107% 2.47mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.3% 900g	24.5% 908g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Leeks per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Carrots vs Boiled Leeks:

• 1 kilogram of Frozen Carrots has 17.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 2.4 times more Vitamin B9, 1.7 times more Vitamin C and 1.4 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Leeks provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Boiled Leeks:

• 1 kilogram of Frozen Carrots has 1.9 times more Phosphorus, 2.7 times more Potassium, 6.8 times more Sodium and 5.5 times more Zinc than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 2.5 times more Iron and 1.4 times more Manganese than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Leeks contain similar levels of Calcium, Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Boiled Leeks lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Leeks lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 2.3 times more Sugars and 3.3 times more Fiber than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 3.9 times more Omega 3 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Leeks offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Omega 3
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Leeks provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.