Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Plums, canned, purple, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Cooked Frozen Carrots	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.042% 0.007g	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	28% 20g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	133% 1199μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	2.94% 0.038mg	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	1.06% 4.25μg	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	4.4% 3.97mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Plums, canned, purple, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8.5% 0.077mg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	2.03% 0.047mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	6.42% 218mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Plums, canned, purple, juice pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Plums, canned, purple, juice pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Plums, canned, purple, juice pack, solids and liquids:

• 5 ounces of Cooked Frozen Carrots have 16.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6, 3.7 times more Vitamin B9, 5.6 times more Vitamin E and 3.2 times more Vitamin K than Plums, canned, purple, juice pack, solids and liquids.
• While 5 oz of Plums, canned, purple, juice pack, solids and liquids contain 1.6 times more Vitamin B2 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Plums, canned, purple, juice pack, solids and liquids provide similar amounts of Vitamin B3 and Vitamin C per five ounces.
• 5 ounces of Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Plums, canned, purple, juice pack, solids and liquids:

• 5 ounces of Cooked Frozen Carrots have 3.5 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 5.1 times more Manganese, 2.1 times more Phosphorus, 1.2 times more Potassium, 59 times more Sodium and 3.2 times more Zinc than Plums, canned, purple, juice pack, solids and liquids.
• Both Cooked Frozen Carrots and Plums, canned, purple, juice pack, solids and liquids contain similar levels of Water per five ounces.
• 5 ounces of Plums, canned, purple, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc
• Both Boiled and Drained Frozen Carrots as well as Plums, canned, purple, juice pack, solids and liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have more Omega 3 and 3.7 times more Fiber than Plums, canned, purple, juice pack, solids and liquids.
• While 5 oz of Plums, canned, purple, juice pack, solids and liquids contain 1.6 times more Energy, 2 times more Carbohydrate and 3.5 times more Sugars than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• 5 ounces of Plums, canned, purple, juice pack, solids and liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Plums, canned, purple, juice pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in five ounces.