Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Boiled Carrots

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Boiled Carrots: 1429g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	90% 117g	130g per day for Men 19-50 years
Sugars	76% 55g	68% 49.3g	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	5.2% 3.8g	7.1% 5.14g	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	% 4.86g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 46.5g	% 38.6g	g per day for Men 19-50 years
Fiber	117% 44.6g	113% 43g	38g per day for Men 19-50 years
Protein	14% 7.84g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	168% 2.2mg	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	37% 149μg	50% 200μg	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	34.5% 31mg	57% 51.4mg	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	91% 13.6mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Carrots	Recommended Dietary Allowance
Calcium	47.3% 473mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	89.5% 7.16mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	96% 2.2mg	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	60% 419mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	33% 1221g	35% 1288g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Boiled and Drained Carrots have similar amounts of Vitamin A, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Boiled Carrots:

• Boiled and Drained Frozen Carrots have 4.6 times more Copper, 1.5 times more Iron and 1.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Boiled and Drained Carrots have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Carrots have 3.6 times more Fat, 3.8 times more Saturated Fat, 41.6 times more Omega 3 and 3.1 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Fructose and 1.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.