Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Cooked Frozen Carrots	Sweet Cherries	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	25% 18g	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	0.55% 0.4g	10.5% 7.6g	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	% 0.51g	% 9.34g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0.21g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	5.34% 0.069mg	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	3.9% 15.6μg	1.4% 5.67μg	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	3.62% 3.26mg	11% 9.92mg	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	9.54% 1.43mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Sweet Cherries	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	9.45% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	9.4% 0.75mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	4.3% 0.099mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.06% 1.37μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.28% 44mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Sweet Cherries per 5 oz

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

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

• 5 ounces of Cooked Frozen Carrots have 282 times more Vitamin A, 2.7 times more Vitamin B3, 1.7 times more Vitamin B6, 2.8 times more Vitamin B9, 14.4 times more Vitamin E and 6.5 times more Vitamin K than Sweet Cherries.
• While 5 oz of Raw Sweet Cherries contain 3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sweet Cherries provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Sweet Cherries:

• 5 ounces of Cooked Frozen Carrots have 2.7 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 2.4 times more Manganese, 1.5 times more Phosphorus, more Sodium and 5 times more Zinc than Sweet Cherries.
• Both Cooked Frozen Carrots and Sweet Cherries contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Sweet Cherries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.7 times more Omega 3 and 1.6 times more Fiber than Sweet Cherries.
• While 5 oz of Raw Sweet Cherries contain 1.7 times more Energy, 2.1 times more Carbohydrate, 3.1 times more Sugars and 19.2 times more Fructose than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• 5 ounces of Sweet Cherries provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Sweet Cherries provide inadequate amounts of Omega 6 and Protein in five ounces.