Comparing Nutrients in 7 ounces Bananas VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Bananas	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.1% 177kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	11% 8.1g	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	13.3% 9.62g	0.77% 0.56g	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	% 9.9g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 6.83g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Bananas	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	5.46% 22μg	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	19% 17.3mg	5.07% 4.56mg	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	1.32% 0.2mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	14.4% 0.33mg	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	6.24% 43.7mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4% 149g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bananas vs Cooked Frozen Carrots:

• 7 ounces of Bananas have 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 4.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.8 times more Vitamin C than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 282 times more Vitamin A, 10.1 times more Vitamin E and 27.2 times more Vitamin K than Raw Bananas.
• Both Bananas and Cooked Frozen Carrots provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Bananas as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Cooked Frozen Carrots:

• 7 ounces of Bananas have 2.5 times more Magnesium, 1.6 times more Manganese and 1.9 times more Potassium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 7 times more Calcium, 2 times more Iron, 1.4 times more Phosphorus, 59 times more Sodium and 2.3 times more Zinc than Raw Bananas.
• Both Bananas and Cooked Frozen Carrots contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium and Zinc
• Both Raw Bananas as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 2.4 times more Energy, 3 times more Carbohydrate, 3 times more Sugars and 17.3 times more Fructose than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.6 times more Omega 3 and 1.3 times more Fiber than Raw Bananas.
• 7 ounces of Bananas provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Raw Bananas as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in seven ounces.