Comparing Nutrients in 500 calories Frozen Carrots VS Cooked Guava Sauce

Weight per 500 calories

• Frozen Carrots: 1389g
• Cooked Guava Sauce: 1389g

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

Discover which food has more nutrients per 500 calories - Frozen Carrots or Cooked Guava Sauce?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Frozen Carrots	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	3.43% 0.58g	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	101% 132g	130g per day for Men 19-50 years
Sugars	91% 66g	113% 81.7g	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	5.94% 4.3g	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	% 5.56g	NA	g per day for Men 19-50 years
Sucrose	% 56.3g	NA	g per day for Men 19-50 years
Fiber	121% 46g	132% 50g	38g per day for Men 19-50 years
Protein	19.3% 11g	7.94% 4.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	21.6% 194μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	36.5% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	96% 1.25mg	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	34.7% 139μg	17.4% 69.4μg	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	2259% 2033mg	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	51% 7.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	50% 500mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	119% 1.07mg	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	76.4% 6.1mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	65.2% 1.5mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	92% 3125mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	12.6% 6.94μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	33.6% 1244g	3700g per day for Men 19-50 years

Frozen Carrots VS Cooked Guava Sauce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Carrots or Cooked Guava Sauce?

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

• 500 calories of Frozen Carrots have 50.7 times more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B9 and 9.3 times more Vitamin K than Cooked Guava Sauce.
• While 500 kcal of Cooked Guava Sauce contain 58.6 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Guava Sauce provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 500 calories.
• Both Frozen Carrots, Unprepared as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Carrots vs Cooked Guava Sauce:

• 500 calories of Frozen Carrots have 5.1 times more Calcium, 2.4 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus, 1.4 times more Selenium, 17 times more Sodium and 1.9 times more Zinc than Cooked Guava Sauce.
• Both Frozen Carrots and Cooked Guava Sauce contain similar levels of Copper, Potassium and Water per 500 calories.
• 500 calories of Cooked Guava Sauce lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Carrots have 5.9 times more Omega 6 and 2.4 times more Protein than Cooked Guava Sauce.
• Both Frozen Carrots and Cooked Guava Sauce offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Cooked Guava Sauce provide inadequate amounts of Omega 6 and Protein