Comparing Nutrients in 7 ounces Cooked Frozen Carrots with Salt VS Boiled Celeriac with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots with Salt	6%	16%	78%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Cooked Frozen Carrots with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	9% 11.7g	130g per day for Men 19-50 years
Sugars	11% 8.1g	NA	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	NA	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15.4% 0.2mg	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	5.46% 22μg	1.5% 5.95μg	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	5.07% 4.56mg	7.94% 7.14mg	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	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	9.5% 0.085mg	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	13% 1.05mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	8.3% 0.19mg	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	8.8% 61.5mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	39% 585mg	39.3% 589mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots with Salt VS Boiled Celeriac with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots with Salt vs Boiled Celeriac with Salt:

• 7 ounces of Cooked Frozen Carrots with Salt have more Vitamin A and 3.7 times more Vitamin B9 than Boiled Celeriac with Salt.
• While 7 oz of Boiled and Drained Celeriac with Salt contain 1.6 times more Vitamin C than Boiled Frozen Carrots, drained with Salt.
• Both Cooked Frozen Carrots with Salt and Boiled Celeriac with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Celeriac with Salt have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled Frozen Carrots, drained with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots with Salt vs Boiled Celeriac with Salt:

• 7 ounces of Cooked Frozen Carrots with Salt have 1.3 times more Calcium, 1.9 times more Copper, 1.2 times more Iron, 1.7 times more Manganese and 1.8 times more Zinc than Boiled Celeriac with Salt.
• While 7 oz of Boiled and Drained Celeriac with Salt contain 2.1 times more Phosphorus than Boiled Frozen Carrots, drained with Salt.
• Both Cooked Frozen Carrots with Salt and Boiled Celeriac with Salt contain similar levels of Magnesium, Potassium, Sodium and Water per seven ounces.
• 7 ounces of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• Both Boiled Frozen Carrots, drained with Salt as well as Boiled and Drained Celeriac with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots with Salt have 1.3 times more Carbohydrate than Boiled Celeriac with Salt.
• Both Boiled Frozen Carrots, drained with Salt as well as Boiled and Drained Celeriac with Salt provide inadequate amounts of Energy and Protein in seven ounces.