Comparing Nutrients in 5 ounces Frozen Carrots VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Frozen Carrots	Dried Pepeao	Recommended Dietary Allowance
Energy	1.76% 51kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	NA	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	NA	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	88.4% 115g	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	12.2% 6.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Dried Pepeao	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	610% 30.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	104% 1.35mg	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	56.7% 227μg	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	2.2% 2mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	5.1% 51mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	799% 7.2mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	71% 1.63mg	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	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	29.5% 1004mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	117% 64.2μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Dried Pepeao per 5 oz

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

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

• 5 ounces of Frozen Carrots have more Vitamin A and 1.8 times more Vitamin C than Dried Pepeao.
• While 5 oz of Dried Pepeao contain 18.8 times more Vitamin B1, 9.5 times more Vitamin B2, 6.5 times more Vitamin B3, 115 times more Vitamin B5, 10 times more Vitamin B6 and 16 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 5 ounces of Dried Pepeao have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Dried Pepeao:

• 5 ounces of Frozen Carrots have 8.1 times more Water than Dried Pepeao.
• While 5 oz of Dried Pepeao contain 3.1 times more Calcium, 68.5 times more Copper, 14 times more Iron, 12.2 times more Magnesium, 6.7 times more Manganese, 3.5 times more Phosphorus, 3 times more Potassium, 64.7 times more Selenium and 22.8 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Dried Pepeao contain similar levels of Sodium per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Pepeao contain 8.3 times more Energy, 10.3 times more Carbohydrate and 6.2 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein