Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Plums

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Carrots	Plums	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.51% 0.087g	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	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	11% 8.1g	27% 19.7g	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	8.4% 6.1g	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	% 10g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 3.1g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Plums	Recommended Dietary Allowance
Vitamin A	187% 1679μg	3.75% 33.7μg	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	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	4.43% 0.058mg	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	2.5% 9.92μg	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	21% 19mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Plums	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	4.5% 0.1mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0% 0mg	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	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Plums per 7 oz

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

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

• 7 ounces of Cooked Frozen Carrots have 49.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2.2 times more Vitamin B9, 3.9 times more Vitamin E and 2.1 times more Vitamin K than Plums.
• While 7 oz of Raw Plums contain 4.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Plums provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Plums have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Carrots have 5.8 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 1.6 times more Magnesium, 3.2 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium, more Sodium and 3.5 times more Zinc than Plums.
• Both Cooked Frozen Carrots and Plums contain similar levels of Water per seven ounces.
• 7 ounces of Plums lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Plums lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have more Omega 3 and 2.4 times more Fiber than Plums.
• While 7 oz of Raw Plums contain 1.5 times more Carbohydrate, 2.4 times more Sugars and 11 times more Fructose than Boiled and Drained Frozen Carrots.
• 7 ounces of Plums provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Plums provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.