Comparing Nutrients in 5 ounces Carrots VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Carrots	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	2% 58kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.44% 0.075g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	6.1% 4.42g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	132% 1184μg	33.7% 303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	8.07% 0.1mg	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	6.73% 27μg	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	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	6.24% 0.94mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	13% 0.12mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	23.4% 0.54mg	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	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Cooked Frozen Mixed Vegetables:

• Raw Carrots have 3.9 times more Vitamin A, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin C and 1.7 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 2.1 times more Vitamin B2 and 1.8 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Raw Carrots as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Cooked Frozen Mixed Vegetables:

• Raw Carrots have 1.3 times more Calcium, 1.9 times more Potassium and 2 times more Sodium than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.8 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus and 2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Water per 5 oz.
• Both Raw Carrots as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.5 times more Sugars than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.6 times more Energy, 9.5 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Fiber and 3.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.