Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Cooked Frozen Carrots	Lambsquarters	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.6% 0.44g	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	7.96% 10.3g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	NA	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	15% 5.67g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Lambsquarters	Recommended Dietary Allowance
Vitamin A	133% 1199μg	91% 822μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	30% 0.39mg	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	10.6% 42.5μg	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	126% 113mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Lambsquarters	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	43.8% 438mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	46% 0.42mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	48% 1.1mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	19% 641mg	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	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Lambsquarters per 5 oz

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

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

• 5 ounces of Cooked Frozen Carrots have 1.5 times more Vitamin A and 1.9 times more Vitamin B5 than Lambsquarters.
• While 5 oz of Raw Lambsquarters contain 5.3 times more Vitamin B1, 11.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 34.8 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 5 ounces of Lambsquarters have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Carrots as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Carrots have 1.4 times more Sodium than Lambsquarters.
• While 5 oz of Raw Lambsquarters contain 8.8 times more Calcium, 3.6 times more Copper, 2.3 times more Iron, 3.1 times more Magnesium, 4.7 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Lambsquarters contain similar levels of Water per five ounces.
• Both Boiled and Drained Frozen Carrots as well as Raw Lambsquarters lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.2 times more Omega 3 than Lambsquarters.
• While 5 oz of Raw Lambsquarters contain 7.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Lambsquarters offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Lambsquarters provide inadequate amounts of Energy and Omega 6 in five ounces.