Comparing Nutrients in 300 calories Frozen Nance VS Carrots

Weight per 300 calories

• Frozen Nance: 411g
• Carrots: 732g

Frozen Nance has 1.8 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Nance	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.77g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	NA	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	54% 70g	130g per day for Men 19-50 years
Sugars	47% 34g	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	27% 19.4g	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	% 14.7g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 26.3g	g per day for Men 19-50 years
Fiber	81% 31g	54% 20.5g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Carrots	Recommended Dietary Allowance
Vitamin A	1.83% 16.4μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.14% 0.062mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.45% 1.2mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.64% 0.086mg	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	8.2% 33μg	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	422% 380mg	48% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34.2% 5.14mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.8% 49μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Carrots	Recommended Dietary Allowance
Calcium	19% 189mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	19.5% 1.56mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	44.3% 1mg	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	5.87% 41mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	29.5% 1003mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.3mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	8.96% 331g	17.5% 646g	3700g per day for Men 19-50 years

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

• Frozen Nance has 8.8 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 371.7 times more Vitamin A, 7.8 times more Vitamin B1, 5.7 times more Vitamin B2, 6 times more Vitamin B3, 2.7 times more Vitamin B5, 11.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 2 times more Vitamin K than Frozen Nance.
• Both Frozen Nance and Raw Carrots have similar amounts of Vitamin E per 300 kcal.

Comparing minerals per 300 calories for Frozen Nance vs Carrots:

• Raw Carrots contain 1.3 times more Calcium, 2 times more Copper, 1.4 times more Iron, 6.2 times more Phosphorus, 2.3 times more Potassium, 41 times more Sodium, 4.7 times more Zinc and 1.9 times more Water than Frozen Nance.
• Both Frozen Nance and Raw Carrots have similar amounts of Magnesium and Manganese per 300 kcal.
• Both Frozen Nance as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Nance has 2.7 times more Fat, 4.8 times more Fructose and 1.5 times more Fiber than Raw Carrots.
• While Raw Carrots contain 2.5 times more Protein than Frozen Nance.
• Both Frozen Nance and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Frozen Nance as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 300 kcal.