Comparing Nutrients in 500 calories Frozen Strawberries VS Carrots

Weight per 500 calories

• Frozen Strawberries: 1429g
• 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 Strawberries or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Strawberries	4%	3%	93%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Strawberries	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	100% 130g	90% 117g	130g per day for Men 19-50 years
Sugars	90% 65g	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	42.8% 31g	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	% 29g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 43.8g	g per day for Men 19-50 years
Fiber	79% 30g	90% 34g	38g per day for Men 19-50 years
Protein	11% 6.14g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	Carrots	Recommended Dietary Allowance
Vitamin A	3.17% 28.6μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.7% 0.53mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	60.7% 243μg	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	654% 589mg	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	27.6% 4.14mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Strawberries	Carrots	Recommended Dietary Allowance
Calcium	23% 229mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	134% 10.7mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	37.4% 157mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	180% 4.14mg	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	26.5% 186mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	34.7% 1285g	29% 1077g	3700g per day for Men 19-50 years

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

• Frozen Strawberries have 8.2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 356.4 times more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 4.2 times more Vitamin B6, 1.9 times more Vitamin E and 5.1 times more Vitamin K than Frozen Strawberries.
• Both Frozen Strawberries and Raw Carrots have similar amounts of Vitamin B9 per 500 kcal.
• Both Frozen Strawberries as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Strawberries vs Carrots:

• Frozen Strawberries have 1.3 times more Copper, 2.9 times more Iron, 2.4 times more Manganese and 8.2 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.8 times more Calcium, 2.3 times more Phosphorus, 1.8 times more Potassium, 29.5 times more Sodium and 1.6 times more Zinc than Frozen Strawberries.
• Both Frozen Strawberries and Raw Carrots have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Strawberries have 13.5 times more Omega 3 and 4.6 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.8 times more Omega 6 and 1.8 times more Protein than Frozen Strawberries.
• Both Frozen Strawberries and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Frozen Strawberries as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.