Comparing Nutrients in 5 ounces Frozen Carrots VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Frozen Carrots	Grape Leaves	Recommended Dietary Allowance
Energy	1.76% 51kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1.23% 0.21g	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	19% 24.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	12.3% 8.93g	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	41% 15.6g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Grape Leaves	Recommended Dietary Allowance
Vitamin A	112% 1006μg	217% 1950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	43.6% 0.57mg	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	29.4% 118μg	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	17.5% 15.7mg	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	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Grape Leaves	Recommended Dietary Allowance
Calcium	5.1% 51mg	51.5% 515mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	65.4% 0.59mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	176% 4.05mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	11.3% 386mg	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	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Grape Leaves per 5 oz

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

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

• 5 oz of Raw Grape Leaves contain 1.9 times more Vitamin A, 9.6 times more Vitamin B2, 5.1 times more Vitamin B3, 4.2 times more Vitamin B6, 8.3 times more Vitamin B9, 4.4 times more Vitamin C, 3.5 times more Vitamin E and 6.2 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Grape Leaves provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• Both Frozen Carrots, Unprepared as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Grape Leaves:

• 5 ounces of Frozen Carrots have 7.6 times more Sodium and 1.2 times more Water than Grape Leaves.
• While 5 oz of Raw Grape Leaves contain 10.1 times more Calcium, 5.6 times more Copper, 6 times more Iron, 7.9 times more Magnesium, 16.7 times more Manganese, 2.8 times more Phosphorus and 2 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Grape Leaves contain similar levels of Potassium per five ounces.
• Both Frozen Carrots, Unprepared as well as Raw Grape Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Grape Leaves contain 2.6 times more Energy, 4.6 times more Fat, 50.4 times more Omega 3, 2.2 times more Carbohydrate, 1.3 times more Sugars, 3.3 times more Fiber and 7.2 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in five ounces.