Comparing Nutrients in 300 calories Frozen Carrots VS Frozen Kale

Weight per 300 calories

• Frozen Carrots: 833g
• Frozen Kale: 1071g

Frozen Carrots have 1.3 times more energy per 100g than Frozen Kale. It has low energy density when compared to other foods. Frozen Kale, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Frozen Carrots	Frozen Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	5.1% 4.93g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	78.3% 1.25g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	5.67% 0.96g	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	40.2% 52.3g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	12.6% 9.1g	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	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Frozen Kale	Recommended Dietary Allowance
Vitamin A	657% 5917μg	245% 2207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	46.7% 7.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	74% 0.96mg	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	45.5% 182μg	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	468% 421mg	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	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	2979% 3574μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Frozen Kale	Recommended Dietary Allowance
Calcium	30% 300mg	146% 1457mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	54.8% 0.49mg	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	46% 3.67mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	206% 4.75mg	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	39.3% 275mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	105% 3568mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	10.7% 161mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	20.3% 750g	26.4% 976g	3700g per day for Men 19-50 years

Frozen Carrots VS Frozen Kale Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Carrots have 2.7 times more Vitamin A and 2.8 times more Vitamin B5 than Frozen Kale.
• While 300 kcal of Frozen Kale, Unprepared contain 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B9, 20.2 times more Vitamin C, 1.3 times more Vitamin E and 24.4 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Kale provide similar amounts of Vitamin B6 per 300 calories.
• Both Frozen Carrots, Unprepared as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Carrots have 1.3 times more Copper, 3.5 times more Sodium and 1.4 times more Zinc than Frozen Kale.
• While 300 kcal of Frozen Kale, Unprepared contain 4.9 times more Calcium, 2.7 times more Iron, 1.9 times more Magnesium, 3.3 times more Manganese, 1.8 times more Potassium, 1.7 times more Selenium and 1.3 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Kale contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 2.1 times more Omega 6, 1.3 times more Carbohydrate, 4.4 times more Sugars and 1.3 times more Fiber than Frozen Kale.
• While 300 kcal of Frozen Kale, Unprepared contain 8.8 times more Omega 3 and 4.4 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Kale offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Kale provide inadequate amounts of Omega 6