Comparing Nutrients in 500 calories Frozen Apples VS Carrots

Weight per 500 calories

• Frozen Apples: 1042g
• Carrots: 1220g

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

Which food has more nutrients per 500 calories - Frozen Apples or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples	2%	5%	93%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Apples	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	90% 117g	130g per day for Men 19-50 years
Sugars	145% 105g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	90% 34g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.8% 0.11mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.6% 10.4μg	58% 232μg	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	1.16% 1.04mg	80% 72mg	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Apples	Carrots	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	23.4% 1.88mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	7.44% 31.3mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	76% 1.74mg	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	12% 83.3mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.3mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	24.5% 905g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Apples vs Carrots:

• Raw Carrots contain 5.9 times more Vitamin B1, 6.2 times more Vitamin B2, 27.4 times more Vitamin B3, 5.9 times more Vitamin B5, 4.8 times more Vitamin B6, 22.2 times more Vitamin B9 and 69.1 times more Vitamin C than Frozen Apples.
• Both Frozen Apples as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Apples vs Carrots:

• Raw Carrots contain 9.7 times more Calcium, 2 times more Iron, 4.7 times more Magnesium, 5.1 times more Phosphorus, 4.9 times more Potassium, 26.9 times more Sodium and 5.6 times more Zinc than Frozen Apples.
• Both Frozen Apples and Raw Carrots have similar amounts of Copper, Manganese and Water per 500 kcal.
• Both Frozen Apples as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Apples have 7.3 times more Omega 3 and 1.8 times more Sugars than Raw Carrots.
• While Raw Carrots contain 1.5 times more Omega 6, 2.5 times more Fiber and 3.9 times more Protein than Frozen Apples.
• Both Frozen Apples and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Frozen Apples as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.