Comparing Nutrients in 1 pound Green Kiwifruit VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Green Kiwifruit	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	9.54% 277kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	27% 35g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	25.5% 18.5g	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	27.2% 19.7g	1.75% 1.27g	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	% 18.6g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 15.6g	g per day for Men 19-50 years
Fiber	36% 13.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2% 18μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	29.3% 0.38mg	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	28.3% 113μg	12.5% 50μg	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	467% 420mg	11.6% 10.4mg	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	44% 6.62mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	15.4% 154mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	41.3% 0.37mg	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	17.6% 1.4mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	33% 0.76mg	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% 154mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 377g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Cooked Frozen Carrots per 1 lb

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

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

• 1 pound of Green Kiwifruit has 2.3 times more Vitamin B9, 40.3 times more Vitamin C, 1.4 times more Vitamin E and 3 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 211.5 times more Vitamin A, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Green Kiwifruit and Cooked Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Green Kiwifruit as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Green Kiwifruit has 1.6 times more Copper, 1.5 times more Magnesium and 1.6 times more Potassium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.7 times more Iron, 1.7 times more Manganese, 19.7 times more Sodium and 2.5 times more Zinc than Raw Green Kiwifruit.
• Both Green Kiwifruit and Cooked Frozen Carrots contain similar levels of Calcium, Phosphorus and Water per one pound.
• 1 pound of Green Kiwifruit lack sufficient amounts of Zinc
• Both Raw Green Kiwifruit as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Kiwifruit has 1.6 times more Energy, 1.9 times more Carbohydrate, 2.2 times more Sugars, 15.5 times more Fructose and 2 times more Protein than Cooked Frozen Carrots.
• Both Green Kiwifruit and Cooked Frozen Carrots offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Green Kiwifruit as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.