Comparing Nutrients in 500 calories Frozen Mixed Vegetables VS Carrots

Weight per 500 calories

• Frozen Mixed Vegetables: 694g
• Carrots: 1220g

Frozen Mixed Vegetables have 1.8 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Frozen Mixed Vegetables or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Mixed Vegetables	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.07% 1.2g	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	72% 94g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	73% 27.8g	90% 34g	38g per day for Men 19-50 years
Protein	41.3% 23g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Carrots	Recommended Dietary Allowance
Vitamin A	196% 1764μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	50.3% 201μg	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	80.2% 72.2mg	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Carrots	Recommended Dietary Allowance
Calcium	17.4% 174mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	71.8% 0.65mg	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	82.5% 6.6mg	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	73.7% 1.7mg	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	58.5% 410mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	21.8% 326mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	15.4% 570g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 5.8 times more Vitamin A, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.5 times more Vitamin B6 than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C per 500 kcal.
• Both Frozen Mixed Vegetables, 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 Mixed Vegetables vs Carrots:

• Frozen Mixed Vegetables, Unprepared have 1.8 times more Iron and 2.3 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.3 times more Calcium, 2.7 times more Potassium, 2.6 times more Sodium and 1.9 times more Water than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared and Raw Carrots have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Mixed Vegetables, Unprepared have 17.9 times more Omega 3 and 2 times more Protein than Raw Carrots.
• Both Frozen Mixed Vegetables, Unprepared and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 500 kcal.
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.