Comparing Nutrients in 5 ounces Frozen Carrots VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Frozen Carrots	Green Kiwifruit	Recommended Dietary Allowance
Energy	1.76% 51kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	2.05% 0.35g	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	16% 20.8g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	17.6% 12.7g	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	8.5% 6.17g	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	% 5.83g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 0.21g	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	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	3.02% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	6.87% 0.089mg	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	8.86% 35.4μg	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	146% 131mg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Green Kiwifruit	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.8% 48mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	6.04% 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	6.7% 46.8mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Green Kiwifruit per 5 oz

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

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

• 5 ounces of Frozen Carrots have 177.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 2.5 times more Vitamin B9, 37.1 times more Vitamin C, 2.6 times more Vitamin E and 2.3 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Green Kiwifruit provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Carrots, Unprepared as well as Raw Green Kiwifruit have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Green Kiwifruit:

• 5 ounces of Frozen Carrots have 1.4 times more Iron, 1.7 times more Manganese, 22.7 times more Sodium and 2.4 times more Zinc than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 1.8 times more Copper, 1.4 times more Magnesium and 1.3 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Green Kiwifruit contain similar levels of Calcium, Phosphorus and Water per five ounces.
• 5 ounces of Green Kiwifruit lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Raw Green Kiwifruit lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Green Kiwifruit contain 1.7 times more Energy, 2.5 times more Omega 3, 1.9 times more Carbohydrate, 1.9 times more Sugars, 14 times more Fructose and 1.5 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Green Kiwifruit offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in five ounces.