Comparing Nutrients in 5 ounces Kale VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Kale	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.8% 6.27g	8.43% 11g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	7.98% 5.8g	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	0.8% 0.58g	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 4.88g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Kale	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	38% 342μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.67mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	9.16% 0.12mg	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	22% 88μg	3.9% 15.6μg	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	147% 132mg	3.62% 3.26mg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	460% 552μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	36% 360mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	13% 0.12mg	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	28.3% 2.27mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	10.3% 0.24mg	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	11% 78mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Cooked Frozen Carrots per 5 oz

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

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

• 5 ounces of Kale have 3.8 times more Vitamin B1, 9.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 5.6 times more Vitamin B9, 40.6 times more Vitamin C and 28.6 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 3.5 times more Vitamin A and 1.5 times more Vitamin E than Raw Kale.
• Both Raw Kale as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Kale vs Cooked Frozen Carrots:

• 5 ounces of Kale have 7.3 times more Calcium, 3 times more Iron, 3 times more Magnesium, 5.5 times more Manganese, 1.8 times more Phosphorus and 1.8 times more Potassium than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Copper than Raw Kale.
• Both Kale and Cooked Frozen Carrots contain similar levels of Sodium, Zinc and Water per five ounces.
• Both Raw Kale as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Kale have 8.6 times more Omega 3, 1.2 times more Fiber and 5 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.7 times more Carbohydrate and 4.1 times more Sugars than Raw Kale.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Kale as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.