Comparing Nutrients in 1 kilogram Cherries, tart, dried, sweetened VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Carrots	Recommended Dietary Allowance
Energy	115% 3330kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	60.8% 79g	130g per day for Men 19-50 years
Sugars	926% 672g	65.7% 47.6g	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	NA	4.28% 3.1g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	65.8% 25g	87% 33g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	157% 1410μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	73% 0.95mg	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	25% 100μg	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	214% 193mg	27.8% 25mg	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	11.3% 1.7mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Carrots	Recommended Dietary Allowance
Calcium	38% 380mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	82.2% 0.74mg	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	85% 6.8mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	74.3% 1.7mg	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	51.4% 360mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	4.5% 166g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cherries, tart, dried, sweetened vs Frozen Carrots:

• 1 kilogram of Cherries, tart, dried, sweetened has 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 7.7 times more Vitamin C than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 5 times more Vitamin A, 3.4 times more Vitamin E and 3.5 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Cherries, tart, dried, sweetened as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cherries, tart, dried, sweetened vs Frozen Carrots:

• 1 kilogram of Cherries, tart, dried, sweetened has 3.1 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium and 1.6 times more Potassium than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 5.2 times more Sodium, 1.3 times more Zinc and 5.4 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Carrots contain similar levels of Calcium and Phosphorus per one kilogram.
• Both Cherries, tart, dried, sweetened as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, tart, dried, sweetened has 9.3 times more Energy, 5.4 times more Omega 3, 10.2 times more Carbohydrate, 14.1 times more Sugars and 1.6 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.3 times more Fiber than Cherries, tart, dried, sweetened .
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Cherries, tart, dried, sweetened as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in one kilogram.