Comparing Nutrients in 1 pound Frozen Carrots VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Frozen Carrots	Dried Shallots	Recommended Dietary Allowance
Energy	5.63% 163kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	4.94% 0.84g	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	282% 366g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	239% 173g	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	187% 71.2g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	100% 55.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Dried Shallots	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	584% 7.6mg	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	132% 526μg	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	197% 177mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Dried Shallots	Recommended Dietary Allowance
Calcium	16.3% 163mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	214% 1.93mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	279% 6.43mg	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	192% 1343mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	220% 7484mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	11% 408g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Dried Shallots per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Carrots vs Dried Shallots:

• 1 pound of Frozen Carrots has 710 times more Vitamin A, 3.2 times more Vitamin E and 4.5 times more Vitamin K than Dried Shallots.
• While 1 lb of Freeze-dried Shallots contains 6.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.2 times more Vitamin B3, 7.5 times more Vitamin B5, 17.6 times more Vitamin B6, 11.6 times more Vitamin B9 and 15.6 times more Vitamin C than Frozen Carrots, Unprepared.
• 1 pound of Dried Shallots have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Dried Shallots:

• 1 pound of Frozen Carrots has 45 times more Water than Dried Shallots.
• While 1 lb of Freeze-dried Shallots contains 5.1 times more Calcium, 5.7 times more Copper, 13.6 times more Iron, 8.7 times more Magnesium, 8.3 times more Manganese, 9 times more Phosphorus, 7 times more Potassium, 8.1 times more Selenium and 5.8 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Dried Shallots contain similar levels of Sodium per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Freeze-dried Shallots contains 9.7 times more Energy, 10.2 times more Carbohydrate, 8 times more Sugars, 4.8 times more Fiber and 15.8 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Freeze-dried Shallots provide inadequate amounts of Omega 3 and Omega 6 in one pound.