Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Raw Frozen Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Raw Frozen Rhubarb	9%	4%	87%

Macro Nutrients

	Cooked Frozen Carrots	Raw Frozen Rhubarb	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.13% 0.041g	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	0.45% 0.077g	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	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	2.15% 1.56g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Raw Frozen Rhubarb	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	2.73% 0.035mg	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	2.83% 11.3μg	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	7.56% 6.8mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Raw Frozen Rhubarb	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	3.62% 0.033mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	5.98% 0.14mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Raw Frozen Rhubarb per 5 oz

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

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

• 5 ounces of Cooked Frozen Carrots have 169.2 times more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.7 times more Vitamin E than Raw Frozen Rhubarb.
• While 5 oz of Raw Frozen Rhubarb contain 2.1 times more Vitamin C and 2.2 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Raw Frozen Rhubarb provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Raw Frozen Rhubarb have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Frozen Rhubarb have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Raw Frozen Rhubarb:

• 5 ounces of Cooked Frozen Carrots have 3.6 times more Copper, 1.8 times more Iron, 1.7 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, 29.5 times more Sodium and 3.5 times more Zinc than Raw Frozen Rhubarb.
• While 5 oz of Raw Frozen Rhubarb contain 5.5 times more Calcium, 1.6 times more Magnesium and 1.8 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Raw Frozen Rhubarb contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Raw Frozen Rhubarb lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have more Omega 3, 1.5 times more Carbohydrate, 3.7 times more Sugars and 1.8 times more Fiber than Raw Frozen Rhubarb.
• 5 ounces of Raw Frozen Rhubarb provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Frozen Rhubarb provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.