Comparing Nutrients in 1 pound Microwave Cooked Apples no skin VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Microwave Cooked Apples no skin	2%	6%	92%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Microwave Cooked Apples no skin	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	8.76% 254kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	27% 35g	130g per day for Men 19-50 years
Sugars	72.6% 52.7g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Microwave Cooked Apples no skin	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	29.3% 0.38mg	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	1.13% 4.54μg	12.5% 50μg	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	1.5% 1.36mg	11.6% 10.4mg	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	1.5% 0.23mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwave Cooked Apples no skin	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	41.3% 0.37mg	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	9.64% 0.77mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	33% 0.76mg	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	5.2% 36.3mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.4% 384g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwave Cooked Apples no skin VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwave Cooked Apples no skin versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Microwave Cooked Apples no skin vs Cooked Frozen Carrots:

• 1 lb of Boiled and Drained Frozen Carrots contains 423 times more Vitamin A, 1.8 times more Vitamin B1, 3.4 times more Vitamin B2, 6.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.8 times more Vitamin B6, 11 times more Vitamin B9, 7.7 times more Vitamin C, 20.2 times more Vitamin E and 19.4 times more Vitamin K than Microwave cooked raw apples without skin.
• 1 pound of Microwave Cooked Apples no skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Microwave cooked raw apples without skin as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Microwave Cooked Apples no skin vs Cooked Frozen Carrots:

• 1 lb of Boiled and Drained Frozen Carrots contains 7 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 3.7 times more Magnesium, 3.9 times more Phosphorus, 2.1 times more Potassium, 59 times more Sodium and 8.8 times more Zinc than Microwave cooked raw apples without skin.
• Both Microwave Cooked Apples no skin and Cooked Frozen Carrots contain similar levels of Manganese and Water per one pound.
• 1 pound of Microwave Cooked Apples no skin lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Microwave cooked raw apples without skin as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwave Cooked Apples no skin has 1.9 times more Carbohydrate and 2.8 times more Sugars than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.1 times more Omega 3 than Microwave cooked raw apples without skin.
• Both Microwave Cooked Apples no skin and Cooked Frozen Carrots offer comparable quantities of Fiber per one pound.
• 1 pound of Microwave Cooked Apples no skin provide inadequate amounts of Omega 3
• Both Microwave cooked raw apples without skin as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one pound.