Comparing Nutrients in 300 calories Cooked Frozen Carrots VS Florida Oranges

Weight per 300 calories

• Cooked Frozen Carrots: 811g
• Florida Oranges: 652g

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

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Frozen Carrots	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	1.2% 0.2g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	45.6% 33g	82.2% 59.6g	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	41% 15.7g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Florida Oranges	Recommended Dietary Allowance
Vitamin A	762% 6859μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	28.4% 284mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	28.3% 0.25mg	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	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	6.8% 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	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	8.85% 4.86μg	5.93% 3.26μg	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	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	19.8% 732g	15.4% 568g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Florida Oranges?

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

• 300 calories of Cooked Frozen Carrots have 95.6 times more Vitamin A, 1.3 times more Vitamin B3, 2 times more Vitamin B6, 7 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.7 times more Vitamin B1 and 15.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Florida Oranges provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Frozen Carrots have 2.6 times more Copper, 7.3 times more Iron, 1.4 times more Magnesium, 8.7 times more Manganese, 3.2 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium, more Sodium, 5.4 times more Zinc and 1.3 times more Water than Florida Oranges.
• Both Cooked Frozen Carrots and Florida Oranges contain similar levels of Calcium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Carrots have 5 times more Omega 3, 11.6 times more Omega 6 and 1.7 times more Fiber than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.8 times more Sugars than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Florida Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6