Comparing Nutrients in 1 pound Frozen Carrots VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Frozen Carrots	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	5.63% 163kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	15% 19.5g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	13% 9.43g	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	1.94% 1.4g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	13% 5g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	358% 3221μg	145% 1306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	15.4% 0.2mg	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	11.3% 45.4μg	10.2% 41μg	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	12.6% 11.3mg	23.7% 21.3mg	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	17.2% 2.6mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	46% 0.41mg	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	25% 2mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	17.6% 0.4mg	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	21.4% 150mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 408g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Pumpkin with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Carrots vs Boiled Pumpkin with Salt:

• 1 pound of Frozen Carrots has 2.5 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B6 and 22 times more Vitamin K than Boiled Pumpkin with Salt.
• While 1 lb of Boiled and Drained Pumpkin with Salt contains 2.1 times more Vitamin B2, 1.9 times more Vitamin C and 1.4 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Pumpkin with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Boiled Pumpkin with Salt have insufficient amounts of Vitamin K
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Boiled Pumpkin with Salt:

• 1 pound of Frozen Carrots has 2.4 times more Calcium, 1.3 times more Magnesium, 1.9 times more Manganese and 1.4 times more Zinc than Boiled Pumpkin with Salt.
• While 1 lb of Boiled and Drained Pumpkin with Salt contains 1.3 times more Iron and 3.5 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Pumpkin with Salt contain similar levels of Copper, Phosphorus, Potassium and Water per one pound.
• 1 pound of Boiled Pumpkin with Salt lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Pumpkin with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 1.8 times more Carbohydrate, 2.3 times more Sugars and 3 times more Fiber than Boiled Pumpkin with Salt.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.