Comparing Nutrients in 1 kilogram Dried Plums VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Dried Plums	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	82.8% 2400kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	491% 639g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	526% 381g	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	171% 124g	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	% 255g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 34.4g	g per day for Men 19-50 years
Fiber	187% 71g	87% 33g	38g per day for Men 19-50 years
Protein	39% 22g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	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	10% 40μg	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	6.67% 6mg	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	28.7% 4.3mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	496% 595μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	43% 430mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	116% 9.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	99% 690mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	8.36% 309g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Cooked Frozen Carrots per 1 kg

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

• 1 kilogram of Dried Plums has 1.7 times more Vitamin B1, 5 times more Vitamin B2, 4.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 4.4 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 21.7 times more Vitamin A, 2.8 times more Vitamin B9, 3.8 times more Vitamin C and 2.3 times more Vitamin E than Raw Dried Plums.
• 1 kilogram of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Dried Plums 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 Dried Plums vs Cooked Frozen Carrots:

• 1 kilogram of Dried Plums has 1.2 times more Calcium, 3.4 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 3.8 times more Potassium and 1.3 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 29.5 times more Sodium and 2.9 times more Water than Raw Dried Plums.
• Both Raw Dried Plums 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 Dried Plums has 6.5 times more Energy, 8.3 times more Carbohydrate, 9.3 times more Sugars, 44.3 times more Fructose, 2.2 times more Fiber and 3.8 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.6 times more Omega 3 than Raw Dried Plums.
• 1 kilogram of Dried Plums provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Dried Plums as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one kilogram.