Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Cooked Frozen Carrots	Raw Amaranth	Recommended Dietary Allowance
Energy	5.8% 168kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	228% 296g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	10.6% 7.67g	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	1.75% 1.27g	0.063% 0.045g	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	% 1.63g	% 1.22g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 6.35g	g per day for Men 19-50 years
Fiber	39.4% 15g	80% 30.4g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	206% 2.7mg	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	12.5% 50μg	93% 372μg	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	11.6% 10.4mg	21% 19mg	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	30.5% 4.6mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Raw Amaranth	Recommended Dietary Allowance
Calcium	16% 159mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	265% 2.4mg	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	30% 2.4mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	268% 1125mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	657% 15mg	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	20% 141mg	361% 2527mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	67.8% 2304mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	154% 85μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	118% 13mg	11mg per day for Men 19-50 years
Water	11% 410g	1.4% 51.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Raw Amaranth per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Raw Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Raw Amaranth:

• 1 pound of Cooked Frozen Carrots has more Vitamin A and more Vitamin K than Raw Amaranth.
• While 1 lb of Uncooked Amaranth Grain contains 3.9 times more Vitamin B1, 5.4 times more Vitamin B2, 2.2 times more Vitamin B3, 8.4 times more Vitamin B5, 7 times more Vitamin B6, 7.5 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Raw Amaranth provide similar amounts of Vitamin E per one pound.
• 1 pound of Raw Amaranth have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Raw Amaranth:

• 1 pound of Cooked Frozen Carrots has 14.8 times more Sodium and 8 times more Water than Raw Amaranth.
• While 1 lb of Uncooked Amaranth Grain contains 4.5 times more Calcium, 6.4 times more Copper, 14.4 times more Iron, 22.5 times more Magnesium, 20 times more Manganese, 18 times more Phosphorus, 2.6 times more Potassium, 31.2 times more Selenium and 8.2 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 2.4 times more Sugars than Raw Amaranth.
• While 1 lb of Uncooked Amaranth Grain contains 10 times more Energy, 10.3 times more Fat, 12.2 times more Saturated Fat, 9.5 times more Omega 6, 8.4 times more Carbohydrate, 2 times more Fiber and 23.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Raw Amaranth offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein