Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Rutabagas	11%	4%	85%

Macro Nutrients

	Cooked Frozen Carrots	Rutabagas	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.41% 0.069g	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	13% 17g	130g per day for Men 19-50 years
Sugars	11% 8.1g	12.2% 8.85g	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	4.4% 3.2g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 1.05g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Rutabagas	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	6.35% 0.32mg	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	10.4% 41.7μg	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	55% 49.6mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Rutabagas	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	7.06% 0.064mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	11.3% 0.26mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Rutabagas per 7 oz

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

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

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 3.4 times more Vitamin E and 45.3 times more Vitamin K than Rutabagas.
• While 7 oz of Raw Rutabagas contain 3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 10.9 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Rutabagas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Rutabagas have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Carrots have 2.6 times more Copper, 1.2 times more Iron, 1.3 times more Manganese, 4.9 times more Sodium and 1.5 times more Zinc than Rutabagas.
• While 7 oz of Raw Rutabagas contain 1.8 times more Magnesium, 1.7 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Rutabagas contain similar levels of Calcium and Water per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Raw Rutabagas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.4 times more Fiber than Rutabagas.
• While 7 oz of Raw Rutabagas contain 5.8 times more Fructose than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Rutabagas offer comparable quantities of Omega 3, Carbohydrate and Sugars per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Raw Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.