Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Cooked Frozen Carrots	Sweet Cherries	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.32% 0.054g	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	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	11% 8.1g	35% 25.4g	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	14.7% 10.7g	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	% 13g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0.3g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.66% 5.95μg	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	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	1.9% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.48% 0.097mg	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	2% 7.94μg	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	15.4% 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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Sweet Cherries	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	13.2% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	6.04% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	4.28% 1.92μg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Sweet Cherries per 7 oz

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

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

• 7 ounces of Cooked Frozen Carrots have 282 times more Vitamin A, 2.7 times more Vitamin B3, 1.7 times more Vitamin B6, 2.8 times more Vitamin B9, 14.4 times more Vitamin E and 6.5 times more Vitamin K than Sweet Cherries.
• While 7 oz of Raw Sweet Cherries contain 3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sweet Cherries provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Sweet Cherries:

• 7 ounces of Cooked Frozen Carrots have 2.7 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 2.4 times more Manganese, 1.5 times more Phosphorus, more Sodium and 5 times more Zinc than Sweet Cherries.
• Both Cooked Frozen Carrots and Sweet Cherries contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Sweet Cherries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.7 times more Omega 3 and 1.6 times more Fiber than Sweet Cherries.
• While 7 oz of Raw Sweet Cherries contain 1.7 times more Energy, 2.1 times more Carbohydrate, 3.1 times more Sugars and 19.2 times more Fructose than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• 7 ounces of Sweet Cherries provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Sweet Cherries provide inadequate amounts of Omega 6 and Protein in seven ounces.