Comparing Nutrients in 5 ounces Frozen Carrots VS Boiled Pokeberry Shoots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Frozen Carrots	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	1.76% 51kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.58% 0.57g	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	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	3.13% 2.27g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Vitamin A	112% 1006μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	12% 0.16mg	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	3.2% 12.8μg	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	129% 116mg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	20% 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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	20.7% 0.48mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	7.67% 261mg	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	24% 360mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.45% 0.27mg	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 Boiled Pokeberry Shoots with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Boiled Pokeberry Shoots with Salt:

• 5 ounces of Frozen Carrots have 1.6 times more Vitamin A and 4.8 times more Vitamin B5 than Boiled Pokeberry Shoots with Salt.
• While 5 oz of Boiled and Drained Pokeberry Shoots with Salt contain 1.6 times more Vitamin B1, 6.8 times more Vitamin B2, 2.4 times more Vitamin B3, 32.8 times more Vitamin C, 1.5 times more Vitamin E and 6.1 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Pokeberry Shoots with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Pokeberry Shoots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Boiled Pokeberry Shoots with Salt:

• 5 ounces of Frozen Carrots have 1.3 times more Potassium and 1.7 times more Zinc than Boiled Pokeberry Shoots with Salt.
• While 5 oz of Boiled and Drained Pokeberry Shoots with Salt contain 1.5 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 2 times more Manganese and 3.7 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Pokeberry Shoots with Salt contain similar levels of Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Pokeberry Shoots with Salt lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Pokeberry Shoots with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 2.5 times more Carbohydrate, 3 times more Sugars and 2.2 times more Fiber than Boiled Pokeberry Shoots with Salt.
• While 5 oz of Boiled and Drained Pokeberry Shoots with Salt contain 2.9 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Pokeberry Shoots with Salt provide inadequate amounts of Energy in five ounces.