Comparing Nutrients in 1 kilogram Frozen Carrots VS Cooked Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Taro with Salt	1%	1%	98%

Macro Nutrients

	Frozen Carrots	Cooked Taro with Salt	Recommended Dietary Allowance
Energy	12.4% 360kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	1.9% 0.32g	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	266% 346g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	6.76% 4.9g	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	134% 51g	38g per day for Men 19-50 years
Protein	14% 7.8g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Taro with Salt	Recommended Dietary Allowance
Vitamin A	789% 7100μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	255% 3.3mg	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	47.5% 190μg	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	55.6% 50mg	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	195% 29.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Taro with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	223% 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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	195% 4.5mg	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	47% 330mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.3% 900g	17.2% 638g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Carrots has 177.5 times more Vitamin A, 1.3 times more Vitamin B2 and 14.7 times more Vitamin K than Cooked Taro with Salt.
• While 1 kg of Cooked Taro with Salt contains 2.4 times more Vitamin B1, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6, 1.9 times more Vitamin B9, 2 times more Vitamin C and 5.1 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Taro with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Taro with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Carrots, Unprepared as well as Cooked Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Carrots has 2 times more Calcium, 1.2 times more Zinc and 1.4 times more Water than Cooked Taro with Salt.
• While 1 kg of Cooked Taro with Salt contains 2.7 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium and 3.7 times more Sodium than Frozen Carrots, Unprepared.
• 1 kilogram of Cooked Taro with Salt lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Cooked Taro with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 9.7 times more Sugars than Cooked Taro with Salt.
• While 1 kg of Cooked Taro with Salt contains 3.9 times more Energy, 4.4 times more Carbohydrate and 1.5 times more Fiber than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy
• Both Frozen Carrots, Unprepared as well as Cooked Taro with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.