Comparing Nutrients in 1 kilogram Endive VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Endive	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	5.86% 170kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	NA	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	NA	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	81.6% 31g	87% 33g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Endive	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	120% 1080μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	355% 1420μg	27.5% 110μg	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	72.2% 65mg	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	29.3% 4.4mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1925% 2310μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	52% 520mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	104% 8.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	40% 280mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.3% 938g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Endive 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 Endive vs Cooked Frozen Carrots:

• 1 kilogram of Endive has 2.7 times more Vitamin B1, 2 times more Vitamin B2, 5.2 times more Vitamin B5, 12.9 times more Vitamin B9, 2.8 times more Vitamin C and 17 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 7.8 times more Vitamin A, 4.2 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Endive.
• Both Endive and Cooked Frozen Carrots provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Endive have insufficient amounts of Vitamin B6
• Both Raw Endive as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Endive has 1.5 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 2.5 times more Manganese, 1.6 times more Potassium and 2.3 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.7 times more Sodium than Raw Endive.
• Both Endive and Cooked Frozen Carrots contain similar levels of Phosphorus and Water per one kilogram.
• Both Raw Endive 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 Endive has 2.2 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 3.4 times more Omega 3, 2.3 times more Carbohydrate and 16.3 times more Sugars than Raw Endive.
• Both Endive and Cooked Frozen Carrots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Endive provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Endive as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.