Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Cooked Frozen Carrots	Canned Grape Leaves	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	1.7% 0.29g	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	18% 23.2g	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	51.7% 19.6g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	15% 8.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	187% 1679μg	58% 522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	169% 8.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	20.8% 0.27mg	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	38.7% 155μg	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	25% 22.4mg	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	23.7% 3.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	57.4% 574mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	406% 3.65mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	25% 0.58mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	377% 5662mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Grape Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Canned Grape Leaves:

• 7 ounces of Cooked Frozen Carrots have 3.2 times more Vitamin A than Canned Grape Leaves.
• While 7 oz of Canned Grape Leaves contain 2.1 times more Vitamin B1, 9.8 times more Vitamin B2, 10.8 times more Vitamin B3, 24.5 times more Vitamin B5, 1.6 times more Vitamin B6, 7.1 times more Vitamin B9, 4.9 times more Vitamin C, 1.8 times more Vitamin E and 7.2 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Canned Grape Leaves:

• 7 ounces of Cooked Frozen Carrots have 6.6 times more Potassium than Canned Grape Leaves.
• While 7 oz of Canned Grape Leaves contain 8.3 times more Calcium, 22.5 times more Copper, 5.6 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese and 48.4 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Grape Leaves contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Canned Grape Leaves lack sufficient amounts of Potassium
• Both Boiled and Drained Frozen Carrots as well as Canned Grape Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Grape Leaves contain 1.9 times more Energy, 2.9 times more Fat, 19.2 times more Omega 3, 1.5 times more Carbohydrate, 3 times more Fiber and 7.4 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in seven ounces.