Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Cooked Frozen Carrots	Prickly Pears	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	2.17% 0.37g	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	14.6% 19g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Prickly Pears	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	2.3% 0.028mg	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	5.7% 0.91mg	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	9.16% 0.12mg	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	31% 27.8mg	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	Prickly Pears	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	17.6% 0.16mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	40% 169mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	13% 437mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Prickly Pears per 7 oz

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

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

• 7 ounces of Cooked Frozen Carrots have 423 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 1.6 times more Vitamin B2 and 6.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Prickly Pears provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Boiled and Drained Frozen Carrots as well as Raw Prickly Pears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Prickly Pears:

• 7 ounces of Cooked Frozen Carrots have 1.8 times more Iron, 1.3 times more Phosphorus, 11.8 times more Sodium and 2.9 times more Zinc than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 1.6 times more Calcium and 7.7 times more Magnesium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Prickly Pears contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Prickly Pears lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Prickly Pears lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.9 times more Omega 3 than Prickly Pears.
• Both Cooked Frozen Carrots and Prickly Pears offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Prickly Pears provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Prickly Pears provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.