Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Cooked Frozen Carrots	Dried Spirulina	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	14.6% 2.5g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	11% 8.1g	8.5% 6.15g	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	204% 114g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	187% 1679μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	55.6% 0.72mg	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	46.6% 187μg	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	22.3% 20mg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dried Spirulina	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	1345% 12mg	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	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	164% 3.77mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dried Spirulina per 7 oz

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

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

• 7 ounces of Cooked Frozen Carrots have 29.2 times more Vitamin A than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 79.3 times more Vitamin B1, 99.2 times more Vitamin B2, 30.8 times more Vitamin B3, 20 times more Vitamin B5, 4.3 times more Vitamin B6, 8.5 times more Vitamin B9, 4.4 times more Vitamin C, 5 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Dried Spirulina:

• 7 ounces of Cooked Frozen Carrots have 19.3 times more Water than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 3.4 times more Calcium, 74.4 times more Copper, 53.8 times more Iron, 17.7 times more Magnesium, 11.4 times more Manganese, 3.8 times more Phosphorus, 7.1 times more Potassium, 12 times more Selenium, 17.8 times more Sodium and 5.7 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.3 times more Sugars than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 7.8 times more Energy, 11.4 times more Fat, 22.1 times more Saturated Fat, 18.7 times more Omega 3, 4.3 times more Omega 6, 3.1 times more Carbohydrate and 99.1 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dried Spirulina offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein