Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Chives

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Chives	35%	18%	47%

Macro Nutrients

	Cooked Frozen Carrots	Chives	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.1% 0.36g	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	4.74% 6.17g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	3.6% 2.62g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Chives	Recommended Dietary Allowance
Vitamin A	133% 1199μg	34.3% 309μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	15% 0.2mg	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	37.2% 149μg	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	92% 82.4mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	251% 301μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Chives	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	24.7% 0.22mg	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	9.4% 0.75mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	23% 0.53mg	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	6.28% 44mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Chives per 5 oz

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

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

• 5 ounces of Cooked Frozen Carrots have 3.9 times more Vitamin A and 4.8 times more Vitamin E than Chives.
• While 5 oz of Raw Chives contain 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 9.5 times more Vitamin B9, 25.3 times more Vitamin C and 15.6 times more Vitamin K than Boiled and Drained Frozen Carrots.
• 5 ounces of Chives have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Chives have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Carrots have 19.7 times more Sodium than Chives.
• While 5 oz of Raw Chives contain 2.6 times more Calcium, 1.9 times more Copper, 3 times more Iron, 3.8 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Chives contain similar levels of Water per five ounces.
• Both Boiled and Drained Frozen Carrots as well as Raw Chives lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 2.9 times more Omega 3, 1.8 times more Carbohydrate, 2.2 times more Sugars and 1.3 times more Fiber than Chives.
• While 5 oz of Raw Chives contain 5.6 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 5 ounces of Chives provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Chives provide inadequate amounts of Energy and Omega 6 in five ounces.