Comparing Nutrients in 300 calories Cooked Teff VS Frozen Carrots

Weight per 300 calories

• Cooked Teff: 297g
• Frozen Carrots: 833g

Cooked Teff has 2.8 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Teff	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	NA	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	50.6% 66g	130g per day for Men 19-50 years
Sugars	NA	54.7% 39.7g	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	NA	3.56% 2.6g	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	NA	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	22% 8.3g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	61% 0.79mg	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	13.4% 53.5μg	21% 83.3μg	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	NA	23% 21mg	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	NA	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Frozen Carrots	Recommended Dietary Allowance
Calcium	14.6% 146mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	68.5% 0.62mg	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	76% 6.1mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	369% 8.5mg	62% 1.43mg	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	51% 356mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	1.6% 23.8mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	6% 223g	20.3% 750g	3700g per day for Men 19-50 years

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

• Cooked Teff has 1.5 times more Vitamin B1 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Cooked Teff has 1.7 times more Iron, 1.5 times more Magnesium, 6 times more Manganese and 1.3 times more Phosphorus than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.1 times more Calcium, 6.2 times more Potassium, 23.8 times more Sodium and 3.4 times more Water than Cooked Teff.
• Both Cooked Teff and Frozen Carrots, Unprepared have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Teff has 1.8 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2 times more Fat and 3.3 times more Fiber than Cooked Teff.
• Both Cooked Teff and Frozen Carrots, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Teff as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.