Comparing Nutrients in 500 calories Prunes VS Frozen Carrots

Weight per 500 calories

• Prunes: 148g
• Frozen Carrots: 1389g

Prunes have 9.4 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Prunes	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	NA	5.94% 4.3g	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	NA	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	NA	121% 46g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Prunes	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.5% 1.1mg	101% 1.3mg	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	0.74% 2.95μg	34.7% 139μg	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	0% 0mg	38.6% 34.7mg	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	NA	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes	Frozen Carrots	Recommended Dietary Allowance
Calcium	10.6% 106mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	114% 1.03mg	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	65% 5.2mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	22.5% 94mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	103% 2.38mg	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	23.6% 165mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	NA	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.37mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	33.8% 1251g	3700g per day for Men 19-50 years

Prunes VS Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Carrots, Unprepared contain 76 times more Vitamin A, 3.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 4.2 times more Vitamin B5, 47.1 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
• Both Prunes and Frozen Carrots provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Dehydrated Prunes as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Prunes vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 4.7 times more Calcium, 1.8 times more Magnesium, 5.2 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium, 128.1 times more Sodium, 4.1 times more Zinc and 212 times more Water than Raw Dehydrated Prunes.
• Both Prunes and Frozen Carrots contain similar levels of Copper and Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Carrots, Unprepared contain 14.6 times more Omega 6 and 2 times more Protein than Raw Dehydrated Prunes.
• Both Prunes and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Prunes provide inadequate amounts of Omega 6 and Protein