Comparing Nutrients in 5 ounces Baby Carrots VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Baby Carrots	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9% 11.7g	8.43% 11g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	7.98% 5.8g	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	1.96% 1.4g	0.55% 0.4g	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	% 1.47g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 3.86g	% 4.88g	g per day for Men 19-50 years
Fiber	11% 4.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	109% 978μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.93% 0.79mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	3.9% 15.6μg	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	4.1% 3.7mg	3.62% 3.26mg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	13% 0.12mg	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	15.8% 1.26mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	10.3% 0.24mg	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	5.67% 39.7mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	7.37% 111mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Baby Carrots versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baby Carrots vs Cooked Frozen Carrots:

• 5 ounces of Baby Carrots have 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.4 times more Vitamin K than Raw Baby Carrots.
• Both Baby Carrots and Cooked Frozen Carrots provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C per five ounces.
• Both Raw Baby Carrots as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baby Carrots vs Cooked Frozen Carrots:

• 5 ounces of Baby Carrots have 1.2 times more Copper, 1.7 times more Iron, 1.2 times more Potassium and 1.3 times more Sodium than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.1 times more Zinc than Raw Baby Carrots.
• Both Baby Carrots and Cooked Frozen Carrots contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Baby Carrots lack sufficient amounts of Zinc
• Both Raw Baby Carrots as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Carrots contain 5.5 times more Omega 3 than Raw Baby Carrots.
• Both Baby Carrots and Cooked Frozen Carrots offer comparable quantities of Carbohydrate, Sugars and Fiber per five ounces.
• 5 ounces of Baby Carrots provide inadequate amounts of Omega 3
• Both Raw Baby Carrots as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.