Comparing Nutrients in 500 calories Frozen Carrots VS Carrots

Weight per 500 calories

• Frozen Carrots: 1389g
• 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 Carrots or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Carrots	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	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	84.4% 110g	90% 117g	130g per day for Men 19-50 years
Sugars	91% 66g	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	5.94% 4.3g	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	% 5.56g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 56.3g	% 43.8g	g per day for Men 19-50 years
Fiber	121% 46g	90% 34g	38g per day for Men 19-50 years
Protein	19.3% 11g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Carrots	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Carrots	Recommended Dietary Allowance
Calcium	50% 500mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	76.4% 6.1mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	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	65.5% 458mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	29% 1077g	3700g per day for Men 19-50 years

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

• Frozen Carrots, Unprepared have 1.5 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.1 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Carrots have similar amounts of Vitamin A and Vitamin E per 500 kcal.
• Both Frozen Carrots, Unprepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Carrots vs Carrots:

• Frozen Carrots, Unprepared have 1.2 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 8 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• Both Frozen Carrots, Unprepared and Raw Carrots have similar amounts of Magnesium, Phosphorus, Potassium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Carrots, Unprepared have 2.2 times more Fat, 9.7 times more Omega 3, 2.8 times more Omega 6 and 1.3 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.6 times more Fructose than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Frozen Carrots, Unprepared as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.