Comparing Nutrients in 1 kilogram Sapodilla VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sapodilla	2%	11%	87%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sapodilla	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	28.6% 830kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	154% 200g	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	139% 53g	87% 33g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Sapodilla	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	35% 140μg	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	163% 147mg	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Sapodilla	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	21% 210mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	100% 8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	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	17% 120mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	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	8% 120mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21% 780g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Sapodilla VS Cooked Frozen Carrots per 1 kg

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

• 1 kilogram of Sapodilla has 1.4 times more Vitamin B5, 1.3 times more Vitamin B9 and 6.4 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 282 times more Vitamin A, more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Sapodilla.
• 1 kilogram of Sapodilla have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Sapodilla as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Sapodilla has 1.5 times more Iron than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.7 times more Calcium, 2.6 times more Phosphorus, 4.9 times more Sodium and 3.5 times more Zinc than Raw Sapodilla.
• Both Sapodilla and Cooked Frozen Carrots contain similar levels of Copper, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Sapodilla lack sufficient amounts of Phosphorus and Zinc
• Both Raw Sapodilla 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 Sapodilla has 2.2 times more Energy, 2.6 times more Carbohydrate and 1.6 times more Fiber than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Omega 3 than Raw Sapodilla.
• 1 kilogram of Sapodilla provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Raw Sapodilla as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in one kilogram.