Comparing Nutrients in 1 pound Carrots VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Carrots	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	6.4% 186kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	18.5% 24g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	7.57% 5.5g	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	3.44% 2.5g	2.63% 1.9g	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	% 2.68g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 1.13g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	421% 3787μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	73.7% 295μg	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	29.7% 26.8mg	89.7% 80.7mg	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	20% 3mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	15% 150mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	33.8% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	107% 2.46mg	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	22.7% 159mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 400g	11% 407g	3700g per day for Men 19-50 years

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

• Raw Carrots have 5.7 times more Vitamin A, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 2.4 times more Vitamin B2, 3.4 times more Vitamin B9, 3 times more Vitamin C, 2.4 times more Vitamin E and 31.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Kale have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Carrots have 2.2 times more Potassium and 4.3 times more Sodium than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 4.5 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 3.8 times more Manganese and 10 times more Selenium than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Kale have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.8 times more Carbohydrate, 3.9 times more Sugars and 1.2 times more Fiber than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 5 times more Fat, 168 times more Omega 3, 2.6 times more Omega 6 and 3.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Kale have similar amounts of Energy per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.