Comparing Nutrients in 300 calories Cooked Frozen Carrots VS Oranges

Weight per 300 calories

• Cooked Frozen Carrots: 811g
• Oranges: 638g

Raw Oranges have 1.3 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is low in comparison to other foods. Cooked Frozen Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Carrots	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	0.68% 0.11g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	45.6% 33g	82.3% 59.7g	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	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 28g	NA	g per day for Men 19-50 years
Fiber	70.4% 26.8g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oranges	Recommended Dietary Allowance
Vitamin A	762% 6859μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	29.5% 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	22.3% 89μg	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Oranges	Recommended Dietary Allowance
Calcium	28.4% 284mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	32% 0.29mg	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	53.7% 4.3mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	8.85% 4.86μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	19.8% 732g	15% 554g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Carrots have 97.7 times more Vitamin A, 1.9 times more Vitamin B3, 1.8 times more Vitamin B6, 7.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.3 times more Vitamin B1, 2.1 times more Vitamin B9 and 18.2 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Boiled and Drained Frozen Carrots as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Frozen Carrots have 2.3 times more Copper, 6.7 times more Iron, 1.4 times more Magnesium, 8.5 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium, more Sodium, 6.4 times more Zinc and 1.3 times more Water than Raw Oranges.
• Both Boiled and Drained Frozen Carrots and Raw Oranges have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Carrots have 7.2 times more Fat, 10.2 times more Saturated Fat, 8 times more Omega 3, 20.4 times more Omega 6 and 1.7 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.8 times more Sugars and 1.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Frozen Carrots as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.