Comparing Nutrients in 500 calories Frozen Carrots VS Nectarines

Weight per 500 calories

• Frozen Carrots: 1389g
• Nectarines: 1136g

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 Nectarines?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Nectarines	9%	6%	85%

Macro Nutrients

	Frozen Carrots	Nectarines	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	3.75% 3.64g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	7.4% 1.26g	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	92% 120g	130g per day for Men 19-50 years
Sugars	91% 66g	124% 89.7g	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	21.5% 15.6g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 56.3g	% 55.3g	g per day for Men 19-50 years
Fiber	121% 46g	51% 19.3g	38g per day for Men 19-50 years
Protein	19.3% 11g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Nectarines	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	21.5% 193μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	22% 0.28mg	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	14.2% 57μg	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	68% 61.4mg	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	52.8% 7.9mg	58.3% 8.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Nectarines	Recommended Dietary Allowance
Calcium	50% 500mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	109% 0.98mg	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	39.8% 3.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	26.7% 0.61mg	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	42.2% 295mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	67% 2284mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	27% 995g	3700g per day for Men 19-50 years

Frozen Carrots VS Nectarines Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Carrots or Nectarines?

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

• 500 calories of Frozen Carrots have 51 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B5, 4.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 9.8 times more Vitamin K than Nectarines.
• While 500 kcal of Raw Nectarines contain 2 times more Vitamin B3 and 1.8 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Nectarines provide similar amounts of Vitamin E per 500 calories.
• Both Frozen Carrots, Unprepared as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Carrots vs Nectarines:

• 500 calories of Frozen Carrots have 7.3 times more Calcium, 1.9 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, more Selenium, more Sodium, 2.4 times more Zinc and 1.3 times more Water than Nectarines.
• Both Frozen Carrots and Nectarines contain similar levels of Copper per 500 calories.
• 500 calories of Nectarines lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Carrots have 10.4 times more Omega 3, 2.7 times more Omega 6 and 2.4 times more Fiber than Nectarines.
• While 500 kcal of Raw Nectarines contain 1.4 times more Sugars and 3.6 times more Fructose than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Nectarines offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Nectarines provide inadequate amounts of Omega 3 and Omega 6