Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Dried Spearmint

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Dried Spearmint: 175g

Dried Spearmint has 7.7 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is high in comparison to other foods. Cooked Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Dried Spearmint?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Cooked Frozen Carrots	Dried Spearmint	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	4.6% 0.78g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	76% 55g	NA	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	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	138% 52.3g	38g per day for Men 19-50 years
Protein	14% 7.84g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	103% 928μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	49% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	348% 4.52mg	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	232% 930μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dried Spearmint	Recommended Dietary Allowance
Calcium	47.3% 473mg	261% 2611mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	301% 2.7mg	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	89.5% 7.16mg	1918% 153mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	251% 1056mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	876% 20mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	99% 3375mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	NA	55μg per day for Men 19-50 years
Sodium	53% 797mg	40.2% 604mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	33% 1221g	0.54% 20g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Dried Spearmint Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Dried Spearmint?

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

• 500 calories of Cooked Frozen Carrots have 12.3 times more Vitamin A and more Vitamin C than Dried Spearmint.
• While 500 kcal of Dried Spearmint contain 5 times more Vitamin B2, 2 times more Vitamin B3, 4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dried Spearmint provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Dried Spearmint have insufficient amounts of Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Dried Spearmint:

• 500 calories of Cooked Frozen Carrots have 1.3 times more Sodium and 61.6 times more Water than Dried Spearmint.
• While 500 kcal of Dried Spearmint contain 5.5 times more Calcium, 2.4 times more Copper, 21.4 times more Iron, 7.1 times more Magnesium, 8.9 times more Manganese and 1.3 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dried Spearmint contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 5 times more Omega 6 than Dried Spearmint.
• While 500 kcal of Dried Spearmint contain 8.2 times more Omega 3 and 4.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dried Spearmint offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Dried Spearmint provide inadequate amounts of Omega 6