Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Nectarines	9%	6%	85%

Macro Nutrients

	Cooked Frozen Carrots	Nectarines	Recommended Dietary Allowance
Energy	5.8% 168kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.35% 0.11g	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	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	37% 48g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	49.4% 35.8g	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	1.75% 1.27g	8.57% 6.2g	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	% 7.12g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 22g	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	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Nectarines	Recommended Dietary Allowance
Vitamin A	426% 3837μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	8.72% 0.11mg	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	5.67% 22.7μg	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	27.2% 24.5mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Nectarines	Recommended Dietary Allowance
Calcium	16% 159mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	43.3% 0.39mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	10.6% 0.24mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	27% 912mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 410g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Nectarines per 1 lb

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

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

• 1 pound of Cooked Frozen Carrots has 49.8 times more Vitamin A, 1.4 times more Vitamin B2, 3.4 times more Vitamin B6, 2.2 times more Vitamin B9, 1.3 times more Vitamin E and 6.2 times more Vitamin K than Nectarines.
• While 1 lb of Raw Nectarines contains 2.7 times more Vitamin B3 and 2.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Nectarines provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Nectarines have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Nectarines:

• 1 pound of Cooked Frozen Carrots has 5.8 times more Calcium, 1.9 times more Iron, 1.2 times more Magnesium, 3.1 times more Manganese, more Sodium and 2.1 times more Zinc than Nectarines.
• Both Cooked Frozen Carrots and Nectarines contain similar levels of Copper, Phosphorus, Potassium and Water per one pound.
• 1 pound of Nectarines lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Nectarines 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 1.9 times more Fiber than Nectarines.
• While 1 lb of Raw Nectarines contains 1.4 times more Carbohydrate and 1.9 times more Sugars than Boiled and Drained Frozen Carrots.
• 1 pound of Nectarines provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Nectarines provide inadequate amounts of Energy, Omega 6 and Protein in one pound.