Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Cooked Frozen Carrots	Pickled Green Olives	Recommended Dietary Allowance
Energy	5.8% 168kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	71.6% 69.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	3.38% 2.45g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	426% 3837μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	6.7% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	11% 0.14mg	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	3.4% 13.6μg	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	0% 0mg	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	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Pickled Green Olives	Recommended Dietary Allowance
Calcium	16% 159mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	60.5% 0.54mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	5.6% 191mg	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	471% 7058mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11% 410g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Pickled Green Olives per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Pickled Green Olives:

• 1 pound of Cooked Frozen Carrots has 42.3 times more Vitamin A, 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 1.8 times more Vitamin B3, 7.6 times more Vitamin B5, 2.7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and 9.7 times more Vitamin K than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains 3.8 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 1 pound of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Pickled Green Olives:

• 1 pound of Cooked Frozen Carrots has 7.8 times more Phosphorus, 4.6 times more Potassium and 8.8 times more Zinc than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains 1.5 times more Calcium, 1.5 times more Copper and 26.4 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pickled Green Olives contain similar levels of Iron, Magnesium and Water per one pound.
• 1 pound of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Canned Pickled Green Olives lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 2 times more Carbohydrate and 7.6 times more Sugars than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains 3.9 times more Energy, 22.5 times more Fat, 16.9 times more Saturated Fat, 2.1 times more Omega 3 and 4.2 times more Omega 6 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pickled Green Olives offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Frozen Carrots as well as Canned Pickled Green Olives provide inadequate amounts of Protein in one pound.