Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Elderberries

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Carrots	Elderberries	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	1.9% 0.32g	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	28% 36.5g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Elderberries	Recommended Dietary Allowance
Vitamin A	187% 1679μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	35% 0.46mg	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	2.98% 12μg	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	79.4% 71.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Elderberries	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	13.5% 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	13% 1.05mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	NA	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Elderberries per 7 oz

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

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

• 7 ounces of Cooked Frozen Carrots have 28.2 times more Vitamin A, 1.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Elderberries.
• While 7 oz of Raw Elderberries contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B6 and 15.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Elderberries provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Boiled and Drained Frozen Carrots as well as Raw Elderberries have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Cooked Frozen Carrots have 1.3 times more Copper, 2.2 times more Magnesium, 9.8 times more Sodium and 3.2 times more Zinc than Elderberries.
• While 7 oz of Raw Elderberries contain 3 times more Iron, 1.3 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Elderberries contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Elderberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Elderberries contain 2 times more Energy, 1.9 times more Omega 3, 2.4 times more Carbohydrate and 2.1 times more Fiber than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Carrots as well as Raw Elderberries provide inadequate amounts of Omega 6 and Protein in seven ounces.