Comparing Nutrients in 1 kilogram Clementines VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Clementines	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	16.2% 470kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	NA	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	NA	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	127% 92g	56.3% 40.8g	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	22.6% 16.4g	3.86% 2.8g	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	% 16g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 59.6g	% 34.4g	g per day for Men 19-50 years
Fiber	44.7% 17g	87% 33g	38g per day for Men 19-50 years
Protein	15% 8.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Clementines	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	64.6% 0.84mg	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	60% 240μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	542% 488mg	25.6% 23mg	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	13.3% 2mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	30% 300mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	91% 0.82mg	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	17.5% 1.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	72.6% 1.67mg	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	30% 210mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.4% 866g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Clementines VS Cooked Frozen Carrots per 1 kg

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

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

• 1 kilogram of Clementines has 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 2.2 times more Vitamin B9 and 21.2 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 5.1 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Clementines and Cooked Frozen Carrots provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Clementines have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Clementines as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Frozen Carrots contains 1.9 times more Copper, 3.8 times more Iron, 7.3 times more Manganese, 1.5 times more Phosphorus, 59 times more Sodium and 5.8 times more Zinc than Raw Clementines.
• Both Clementines and Cooked Frozen Carrots contain similar levels of Calcium, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Clementines lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Clementines as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Clementines has 1.6 times more Carbohydrate, 2.3 times more Sugars and 5.9 times more Fructose than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.9 times more Fiber than Raw Clementines.
• Both Raw Clementines as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Protein in one kilogram.