Comparing Nutrients in 5 ounces Frozen Carrots VS Boiled Beet Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Beet Greens with Salt	30%	5%	65%

Macro Nutrients

	Frozen Carrots	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.17% 0.85g	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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.1g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Vitamin A	112% 1006μg	60.3% 543μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	14.4% 0.19mg	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	3.54% 14μg	4.96% 20μg	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	3.94% 3.54mg	39.2% 35.3mg	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	5.4% 0.81mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	572% 686μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	39.5% 0.36mg	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	7.8% 0.62mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	31.7% 0.73mg	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	6.7% 46.8mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Beet Greens with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Boiled Beet Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Boiled Beet Greens with Salt:

• 5 ounces of Frozen Carrots have 1.9 times more Vitamin A than Boiled Beet Greens with Salt.
• While 5 oz of Boiled and Drained Beet Greens with Salt contain 2.7 times more Vitamin B1, 7.8 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, 10 times more Vitamin C, 3.2 times more Vitamin E and 27.5 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Beet Greens with Salt provide similar amounts of Vitamin B3 per five ounces.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Boiled Beet Greens with Salt:

• 5 oz of Boiled and Drained Beet Greens with Salt contain 3.2 times more Calcium, 3.4 times more Copper, 4.3 times more Iron, 5.7 times more Magnesium, 3 times more Manganese, 3.9 times more Potassium, 7 times more Sodium and 1.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Beet Greens with Salt contain similar levels of Phosphorus and Water per five ounces.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Beet Greens with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 1.4 times more Carbohydrate and 7.9 times more Sugars than Boiled Beet Greens with Salt.
• While 5 oz of Boiled and Drained Beet Greens with Salt contain 3.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Beet Greens with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Beet Greens with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.