Comparing Nutrients in 1 pound Mangos VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Mangos	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	9.4% 272kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	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	52.3% 68g	27% 35g	130g per day for Men 19-50 years
Sugars	85.5% 62g	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	29.3% 21.2g	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	% 9.1g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 31.6g	% 15.6g	g per day for Men 19-50 years
Fiber	19% 7.26g	39.4% 15g	38g per day for Men 19-50 years
Protein	6.64% 3.7g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Mangos	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	48.8% 195μg	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	183% 165mg	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	27.2% 4.1mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5% 50mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	9.07% 0.73mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	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	9.07% 63.5mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Mangos 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 Mangos vs Cooked Frozen Carrots:

• 1 pound of Mangos has 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 15.8 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 15.7 times more Vitamin A and 3.2 times more Vitamin K than Raw Mangos.
• Both Mangos and Cooked Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E per one pound.
• Both Raw Mangos 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 Mangos vs Cooked Frozen Carrots:

• 1 pound of Mangos has 1.4 times more Copper than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.2 times more Calcium, 3.3 times more Iron, 2.7 times more Manganese, 2.2 times more Phosphorus, 59 times more Sodium and 3.9 times more Zinc than Raw Mangos.
• Both Mangos and Cooked Frozen Carrots contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Mangos lack sufficient amounts of Calcium and Zinc
• Both Raw Mangos 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 Mangos has 1.6 times more Energy, 1.9 times more Carbohydrate, 3.3 times more Sugars and 16.7 times more Fructose than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.1 times more Fiber than Raw Mangos.
• Both Mangos and Cooked Frozen Carrots offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Raw Mangos as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in one pound.