Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Cooked Frozen Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	4.8% 0.81g	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	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	11% 8.1g	30.7% 22.2g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	187% 1679μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	18.6% 2.98mg	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	15.3% 0.2mg	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	6.95% 27.8μg	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	66% 59.5mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	19% 0.17mg	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	13.7% 57.5mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	20.3% 691mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Passion-fruit, Purple per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Passion-fruit, Purple:

• 7 ounces of Cooked Frozen Carrots have 13.2 times more Vitamin A, more Vitamin B1, 50.5 times more Vitamin E and 19.4 times more Vitamin K than Passion-fruit, Purple.
• While 7 oz of Raw Passion-fruit, Purple contain 3.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 13 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Passion-fruit, Purple provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Passion-fruit, Purple:

• 7 ounces of Cooked Frozen Carrots have 2.9 times more Calcium, 2.1 times more Sodium, 3.5 times more Zinc and 1.2 times more Water than Passion-fruit, Purple.
• While 7 oz of Raw Passion-fruit, Purple contain 3 times more Iron, 2.6 times more Magnesium, 2.2 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Passion-fruit, Purple contain similar levels of Copper per seven ounces.
• 7 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 44 times more Omega 3 than Passion-fruit, Purple.
• While 7 oz of Raw Passion-fruit, Purple contain 2.6 times more Energy, 1.4 times more Omega 6, 3 times more Carbohydrate, 2.7 times more Sugars, 3.2 times more Fiber and 3.8 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of Passion-fruit, Purple provide inadequate amounts of Omega 3