Comparing Nutrients in 5 ounces Frozen Carrots VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Carrots	Boiled Carrots	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.73% 0.12g	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	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 3.83g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	112% 1006μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	16.7% 0.22mg	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	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	9.55% 0.22mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	5.5% 82.2mg	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	3.45% 128g	3700g per day for Men 19-50 years

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

• Frozen Carrots, Unprepared have 1.3 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and 1.8 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Boiled and Drained Carrots have similar amounts of Vitamin A, Vitamin B2 and Vitamin B5 per 5 oz.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Carrots vs Boiled Carrots:

• Frozen Carrots, Unprepared have 4.4 times more Copper, 1.3 times more Iron and 1.7 times more Zinc than Boiled and Drained Carrots.
• Both Frozen Carrots, Unprepared and Boiled and Drained Carrots have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Carrots, Unprepared have 17 times more Omega 3, 2.8 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Carrots.
• Both Frozen Carrots, Unprepared and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.