Comparing Nutrients in 5 ounces Frozen Carrots VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Frozen Carrots	Golden Raisins	Recommended Dietary Allowance
Energy	1.76% 51kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.32% 0.054g	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	128% 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	68% 49g	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	% 44g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Golden Raisins	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	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	35.2% 0.46mg	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	1.06% 4.25μg	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	5.04% 4.54mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Golden Raisins	Recommended Dietary Allowance
Calcium	5.1% 51mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	36% 0.32mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	14% 0.32mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	31% 1057mg	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	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Golden Raisins per 5 oz

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

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

• 5 ounces of Frozen Carrots have more Vitamin A, 5.5 times more Vitamin B1, 3.3 times more Vitamin B9, 4.8 times more Vitamin E and 5 times more Vitamin K than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 5.2 times more Vitamin B2, 2.5 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Carrots, Unprepared.
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Frozen Carrots, Unprepared as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Golden Raisins:

• 5 ounces of Frozen Carrots have 2.8 times more Sodium and 6 times more Water than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 1.8 times more Calcium, 3.1 times more Copper, 2.2 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 3.1 times more Phosphorus and 3.2 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Golden Raisins contain similar levels of Zinc per five ounces.
• Both Frozen Carrots, Unprepared as well as Golden Seedless Raisins lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Golden Seedless Raisins contain 8.4 times more Energy, 10.1 times more Carbohydrate, 13.8 times more Sugars, 111.9 times more Fructose and 4.2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Golden Raisins offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Golden Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in five ounces.