Comparing Nutrients in 1 kilogram Frozen Carrots VS Okara

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Okara	18%	20%	62%

Macro Nutrients

	Frozen Carrots	Okara	Recommended Dietary Allowance
Energy	12.4% 360kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	6.03% 1.93g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	39% 6.66g	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	94% 122g	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	NA	38g per day for Men 19-50 years
Protein	14% 7.8g	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Okara	Recommended Dietary Allowance
Vitamin A	789% 7100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	16.7% 0.2mg	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	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	88.5% 1.15mg	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	65% 260μg	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	0% 0mg	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	NA	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	Okara	Recommended Dietary Allowance
Calcium	36% 360mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	222% 2mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	176% 4.04mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	24.3% 900g	22% 816g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Okara per 1 kg

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

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

• 1 kilogram of Frozen Carrots has more Vitamin A, 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin C than Okara.
• While 1 kg of Okara contains 2.6 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Okara provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Okara have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Frozen Carrots, Unprepared as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Okara:

• 1 kilogram of Frozen Carrots has 7.6 times more Sodium than Okara.
• While 1 kg of Okara contains 2.2 times more Calcium, 2.7 times more Copper, 3 times more Iron, 2.2 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 15.1 times more Selenium and 1.7 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Okara contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Okara contains 2.1 times more Energy, 5.2 times more Omega 3, 2.7 times more Omega 6, 1.5 times more Carbohydrate and 4.5 times more Protein than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein