Comparing Nutrients in 1 kilogram Seeded Raisins VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Seeded Raisins	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	102% 2960kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	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	604% 785g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	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	179% 68g	87% 33g	38g per day for Men 19-50 years
Protein	45% 25g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	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	7.5% 30μg	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	60% 54mg	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	NA	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	28% 280mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	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	324% 26mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	107% 750mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	243% 8250mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	4.48% 166g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Cooked Frozen Carrots per 1 kg

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

• 1 kilogram of Seeded Raisins has 3.7 times more Vitamin B1, 4.9 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.3 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, 3.9 times more Vitamin B5 and 3.7 times more Vitamin B9 than Seeded Raisins.
• 1 kilogram of Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Seeded Raisins 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 Seeded Raisins vs Cooked Frozen Carrots:

• 1 kilogram of Seeded Raisins has 3.7 times more Copper, 4.9 times more Iron, 2.7 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus and 4.3 times more Potassium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.1 times more Sodium, 1.9 times more Zinc and 5.5 times more Water than Seeded Raisins.
• Both Seeded Raisins and Cooked Frozen Carrots contain similar levels of Calcium per one kilogram.
• 1 kilogram of Seeded Raisins lack sufficient amounts of Zinc
• Both Seeded Raisins 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 Seeded Raisins has 8 times more Energy, 10.2 times more Carbohydrate, 2.1 times more Fiber and 4.3 times more Protein than Cooked Frozen Carrots.
• Both Seeded Raisins and Cooked Frozen Carrots offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Seeded Raisins as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one kilogram.