Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Cooked Frozen Carrots	Dried Zante Currants	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.41% 0.069g	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	118% 153g	130g per day for Men 19-50 years
Sugars	11% 8.1g	170% 124g	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	89% 64.5g	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	% 59g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	45% 0.59mg	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	4.96% 20μg	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	10.4% 9.33mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dried Zante Currants	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	65.7% 0.59mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	29.8% 0.68mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.94% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dried Zante Currants per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Dried Zante Currants:

• 7 ounces of Cooked Frozen Carrots have 211.5 times more Vitamin A, 9.2 times more Vitamin E and 4.1 times more Vitamin K than Dried Zante Currants.
• While 7 oz of Dried Zante Currants contain 5.3 times more Vitamin B1, 3.8 times more Vitamin B2, 3.9 times more Vitamin B3, 3.5 times more Vitamin B6 and 2 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dried Zante Currants provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Dried Zante Currants have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Dried Zante Currants:

• 7 ounces of Cooked Frozen Carrots have 1.4 times more Sodium and 5.1 times more Water than Dried Zante Currants.
• While 7 oz of Dried Zante Currants contain 2.5 times more Calcium, 3.6 times more Copper, 3.5 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 3.2 times more Phosphorus and 4 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dried Zante Currants contain similar levels of Zinc per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Dried Zante Currants lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 3.7 times more Omega 3 than Dried Zante Currants.
• While 7 oz of Dried Zante Currants contain 7.8 times more Energy, 10 times more Carbohydrate, 15.3 times more Sugars, 116.1 times more Fructose, 1.3 times more Fiber and 5.9 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 7 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Dried Zante Currants provide inadequate amounts of Omega 6 in seven ounces.