Comparing Nutrients in 5 ounces Frozen Carrots VS Borage

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Borage	28%	24%	48%

Macro Nutrients

	Frozen Carrots	Borage	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.91% 0.15g	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	3.34% 4.34g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	0.61% 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	NA	38g per day for Men 19-50 years
Protein	1.97% 1.1g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Borage	Recommended Dietary Allowance
Vitamin A	112% 1006μg	33% 298μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	9.16% 0.12mg	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	4.6% 18.4μg	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	55% 49.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Borage	Recommended Dietary Allowance
Calcium	5.1% 51mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	20.5% 0.18mg	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	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	21.5% 0.49mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	19.6% 666mg	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	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Borage per 5 oz

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

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

• 5 ounces of Frozen Carrots have 3.4 times more Vitamin A and 4.6 times more Vitamin B5 than Borage.
• While 5 oz of Raw Borage contain 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B9 and 14 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Borage provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Borage have insufficient amounts of Vitamin B5
• Both Frozen Carrots, Unprepared as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Borage:

• 5 ounces of Frozen Carrots have 1.7 times more Zinc than Borage.
• While 5 oz of Raw Borage contain 2.6 times more Calcium, 1.8 times more Copper, 7.5 times more Iron, 4.3 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Borage contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Borage lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Raw Borage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 2.6 times more Carbohydrate than Borage.
• While 5 oz of Raw Borage contain 2.3 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Raw Borage provide inadequate amounts of Energy and Omega 6 in five ounces.