Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.023% 0.004g	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	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	11% 8.1g	5.7% 4.13g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	187% 1679μg	63.5% 572μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.7% 0.087mg	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	4.47% 18μg	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	10.4% 9.33mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	20% 0.18mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	7.68% 0.18mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Pumpkin with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Boiled Pumpkin with Salt:

• 7 ounces of Cooked Frozen Carrots have 2.9 times more Vitamin A, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9, 1.3 times more Vitamin E and 17 times more Vitamin K than Boiled Pumpkin with Salt.
• While 7 oz of Boiled and Drained Pumpkin with Salt contain 2.1 times more Vitamin B2 and 2 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Pumpkin with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Pumpkin with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Boiled Pumpkin with Salt:

• 7 ounces of Cooked Frozen Carrots have 2.3 times more Calcium, 1.2 times more Magnesium, 1.9 times more Manganese and 1.5 times more Zinc than Boiled Pumpkin with Salt.
• While 7 oz of Boiled and Drained Pumpkin with Salt contain 4 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Pumpkin with Salt contain similar levels of Copper, Iron, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Boiled Pumpkin with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Pumpkin with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 22 times more Omega 3, 1.8 times more Carbohydrate, 2 times more Sugars and 3 times more Fiber than Boiled Pumpkin with Salt.
• 7 ounces of Boiled Pumpkin with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.