Comparing Nutrients in 1 pound Carrots VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Carrots	Frozen Kale	Recommended Dietary Allowance
Energy	6.4% 186kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	2.4% 0.41g	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	17% 22g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	5.3% 3.86g	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	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Kale	Recommended Dietary Allowance
Vitamin A	421% 3787μg	104% 934μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	31.4% 0.41mg	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	19.3% 77μg	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	198% 178mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	1261% 1513μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Kale	Recommended Dietary Allowance
Calcium	15% 150mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	23% 0.21mg	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	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	87.4% 2mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 400g	11% 413g	3700g per day for Men 19-50 years

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

• Raw Carrots have 4.1 times more Vitamin A, 1.4 times more Vitamin B3, 5.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 1.9 times more Vitamin B2, 6.7 times more Vitamin C and 25.3 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Frozen Kale, Unprepared have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 1 lb.
• Both Raw Carrots as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Frozen Kale:

• Raw Carrots have 1.2 times more Phosphorus, 4.6 times more Sodium and 1.3 times more Zinc than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 4.1 times more Calcium, 3.1 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese and 9 times more Selenium than Raw Carrots.
• Both Raw Carrots and Frozen Kale, Unprepared have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.5 times more Energy, 2 times more Carbohydrate, 5.6 times more Sugars and 1.4 times more Fiber than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 58.5 times more Omega 3 and 2.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Frozen Kale, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.