Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Cooked Frozen Carrots	Potherb Jute	Recommended Dietary Allowance
Energy	5.8% 168kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	20.2% 26.3g	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	NA	38g per day for Men 19-50 years
Protein	4.7% 2.63g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Potherb Jute	Recommended Dietary Allowance
Vitamin A	426% 3837μg	140% 1261μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	191% 2.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	209% 2.72mg	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	139% 558μg	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	186% 168mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	16% 159mg	94% 943mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	129% 1.16mg	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	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	24.3% 0.56mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11% 410g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Potherb Jute per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Potherb Jute:

• 1 pound of Cooked Frozen Carrots has 3 times more Vitamin A and 2.4 times more Vitamin B5 than Potherb Jute.
• While 1 lb of Raw Potherb Jute contains 4.4 times more Vitamin B1, 14.8 times more Vitamin B2, 3 times more Vitamin B3, 7.1 times more Vitamin B6, 11.2 times more Vitamin B9 and 16.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 1 pound of Potherb Jute have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Carrots as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Potherb Jute:

• 1 pound of Cooked Frozen Carrots has 1.4 times more Manganese and 7.4 times more Sodium than Potherb Jute.
• While 1 lb of Raw Potherb Jute contains 5.9 times more Calcium, 3.1 times more Copper, 9 times more Iron, 5.8 times more Magnesium, 2.7 times more Phosphorus, 2.9 times more Potassium and 2.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Potherb Jute contain similar levels of Water per one pound.
• Both Boiled and Drained Frozen Carrots as well as Raw Potherb Jute lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 22 times more Omega 3 and 1.3 times more Carbohydrate than Potherb Jute.
• While 1 lb of Raw Potherb Jute contains 8 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• 1 pound of Potherb Jute provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Potherb Jute provide inadequate amounts of Energy and Omega 6 in one pound.