Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Cardoon	Recommended Dietary Allowance
Energy	5.8% 168kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	18.6% 24g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	426% 3837μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	14.7% 0.19mg	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	25% 100μg	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	8.57% 7.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Cardoon	Recommended Dietary Allowance
Calcium	16% 159mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	NA	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	26.2% 0.6mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	53.2% 798mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 410g	11.5% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Cardoon per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Boiled Cardoon:

• 1 pound of Cooked Frozen Carrots has 141 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled Cardoon.
• While 1 lb of Boiled and Drained Cardoon contains 2 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Cardoon provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Cardoon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Boiled Cardoon:

• 1 pound of Cooked Frozen Carrots has 1.3 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Zinc than Boiled Cardoon.
• While 1 lb of Boiled and Drained Cardoon contains 2.1 times more Calcium, 1.4 times more Iron, 3.9 times more Magnesium, 2 times more Potassium and 3 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Cardoon contain similar levels of Water per one pound.
• 1 pound of Boiled Cardoon lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Cardoon lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.5 times more Carbohydrate and 1.9 times more Fiber than Boiled Cardoon.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Cardoon provide inadequate amounts of Energy, Omega 6 and Protein in one pound.