Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Mangos	5%	5%	90%

Macro Nutrients

	Cooked Frozen Carrots	Mangos	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.22% 0.038g	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	23% 29.7g	130g per day for Men 19-50 years
Sugars	11% 8.1g	37.4% 27g	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	13% 9.3g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 14g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Mangos	Recommended Dietary Allowance
Vitamin A	187% 1679μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18% 0.24mg	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	21.3% 85.3μg	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	80.3% 72.2mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Mangos	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	24.5% 0.22mg	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	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	5.44% 0.13mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	9.8% 333mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.48% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Mangos per 7 oz

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

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

• 7 ounces of Cooked Frozen Carrots have 15.7 times more Vitamin A and 3.2 times more Vitamin K than Mangos.
• While 7 oz of Raw Mangos contain 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 15.8 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Mangos provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Carrots have 3.2 times more Calcium, 3.3 times more Iron, 2.7 times more Manganese, 2.2 times more Phosphorus, 59 times more Sodium and 3.9 times more Zinc than Mangos.
• While 7 oz of Raw Mangos contain 1.4 times more Copper than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Mangos contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Mangos lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Mangos lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 2.1 times more Fiber than Mangos.
• While 7 oz of Raw Mangos contain 1.6 times more Energy, 1.9 times more Carbohydrate, 3.3 times more Sugars and 16.7 times more Fructose than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Mangos offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Carrots as well as Raw Mangos provide inadequate amounts of Omega 6 and Protein in seven ounces.