Comparing Nutrients in 300 calories Frozen Carrots VS Sweet Cherries

Weight per 300 calories

• Frozen Carrots: 833g
• Sweet Cherries: 476g

Raw Sweet Cherries have 1.8 times more energy per unit of mass than Frozen Carrots, Unprepared, which is low in comparison to other foods. Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Sweet Cherries?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Frozen Carrots	Sweet Cherries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	7.74% 0.12g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	84.2% 61g	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	3.56% 2.6g	35.3% 25.6g	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	% 3.33g	% 31.4g	g per day for Men 19-50 years
Sucrose	% 33.8g	% 0.71g	g per day for Men 19-50 years
Fiber	72.4% 27.5g	26.3% 10g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	9% 5.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	657% 5917μg	1.6% 14.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	18% 0.23mg	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	21% 83.3μg	4.76% 19μg	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	23% 21mg	37% 33.3mg	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	31.7% 4.75mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Sweet Cherries	Recommended Dietary Allowance
Calcium	30% 300mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	31.7% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.52μg	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	46% 3.67mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.3% 275mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	20.3% 750g	10.6% 392g	3700g per day for Men 19-50 years

Frozen Carrots VS Sweet Cherries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Sweet Cherries?

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

• 300 calories of Frozen Carrots have 414.2 times more Vitamin A, 2.9 times more Vitamin B1, 2 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6, 4.4 times more Vitamin B9, 14.3 times more Vitamin E and 14.7 times more Vitamin K than Sweet Cherries.
• While 300 kcal of Raw Sweet Cherries contain 1.6 times more Vitamin C than Frozen Carrots, Unprepared.
• 300 calories of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Frozen Carrots, Unprepared as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Sweet Cherries:

• 300 calories of Frozen Carrots have 4.8 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 4.3 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, more Selenium, more Sodium, 8.3 times more Zinc and 1.9 times more Water than Sweet Cherries.
• 300 calories of Sweet Cherries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 16 times more Omega 6, 2.8 times more Fiber and 1.3 times more Protein than Sweet Cherries.
• While 300 kcal of Raw Sweet Cherries contain 1.5 times more Sugars and 9.9 times more Fructose than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sweet Cherries offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• 300 calories of Sweet Cherries provide inadequate amounts of Omega 6