Comparing Nutrients in 300 calories Cooked Frozen Carrots VS Carrots

Weight per 300 calories

• Cooked Frozen Carrots: 811g
• Carrots: 732g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Frozen Carrots or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Frozen Carrots	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	54% 70g	130g per day for Men 19-50 years
Sugars	45.6% 33g	48% 34.7g	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	3.13% 2.27g	5.55% 4.02g	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	% 2.9g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 28g	% 26.3g	g per day for Men 19-50 years
Fiber	70.4% 26.8g	54% 20.5g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Carrots	Recommended Dietary Allowance
Vitamin A	762% 6859μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89μg	34.8% 139μg	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	20.7% 18.6mg	48% 43mg	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	54.6% 8.2mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Carrots	Recommended Dietary Allowance
Calcium	28.4% 284mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	53.7% 4.3mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	45.5% 1.05mg	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	36% 251mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	8.85% 4.86μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	19.8% 732g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Carrots vs Carrots:

• Boiled and Drained Frozen Carrots have 1.7 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Raw Carrots have similar amounts of Vitamin A and Vitamin K per 300 kcal.
• Both Boiled and Drained Frozen Carrots as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Carrots vs Carrots:

• Boiled and Drained Frozen Carrots have 2 times more Copper, 2 times more Iron, 1.3 times more Manganese, 6.6 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.5 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Raw Carrots have similar amounts of Calcium, Magnesium, Phosphorus, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Carrots have 3.1 times more Fat, 4.2 times more Saturated Fat, 24.4 times more Omega 3, 3.2 times more Omega 6 and 1.3 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.8 times more Fructose and 1.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Frozen Carrots as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.