Comparing Nutrients in 5 ounces Carrots VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Carrots	Frozen Kale	Recommended Dietary Allowance
Energy	2% 58kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	5.32% 6.9g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	1.66% 1.2g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Kale	Recommended Dietary Allowance
Vitamin A	132% 1184μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	6.02% 24μg	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	9.3% 8.36mg	62% 55.7mg	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	6.24% 0.94mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	394% 473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Kale	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	7.24% 0.065mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	27.3% 0.63mg	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	7.1% 49.6mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.5% 129g	3700g per day for Men 19-50 years

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

• Raw Carrots have 4.1 times more Vitamin A, 1.4 times more Vitamin B3, 5.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 1.9 times more Vitamin B2, 6.7 times more Vitamin C and 25.3 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Frozen Kale, Unprepared have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 5 oz.
• Both Raw Carrots as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Frozen Kale:

• Raw Carrots have 1.2 times more Phosphorus, 4.6 times more Sodium and 1.3 times more Zinc than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 4.1 times more Calcium, 3.1 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese and 9 times more Selenium than Raw Carrots.
• Both Raw Carrots and Frozen Kale, Unprepared have similar amounts of Copper, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.5 times more Energy, 2 times more Carbohydrate, 5.6 times more Sugars and 1.4 times more Fiber than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 58.5 times more Omega 3 and 2.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Frozen Kale, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.