Comparing Nutrients in 7 ounces Frozen Carrots VS Boiled Skinless Apples

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Frozen Carrots	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	21% 27g	130g per day for Men 19-50 years
Sugars	13% 9.45g	30% 22g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	0.92% 0.52g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	4.96% 20μg	0.5% 2μg	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	5.5% 4.96mg	0.44% 0.4mg	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	7.54% 1.13mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	7.7% 0.069mg	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	11% 0.87mg	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	10% 0.23mg	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	9.36% 65.5mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Skinless Apples per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Boiled Skinless Apples:

• 7 ounces of Frozen Carrots have 355 times more Vitamin A, 2.8 times more Vitamin B1, 3.1 times more Vitamin B2, 4.9 times more Vitamin B3, 4.1 times more Vitamin B5, 2.2 times more Vitamin B6, 10 times more Vitamin B9, 12.5 times more Vitamin C, 11.4 times more Vitamin E and 29.3 times more Vitamin K than Boiled Skinless Apples.
• 7 ounces of Boiled Skinless Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Boiled Skinless Apples:

• 7 ounces of Frozen Carrots have 7.2 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 4.1 times more Phosphorus, 2.7 times more Potassium, 68 times more Sodium and 8.3 times more Zinc than Boiled Skinless Apples.
• Both Frozen Carrots and Boiled Skinless Apples contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Skinless Apples lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Frozen Carrots, Unprepared as well as Boiled Raw Apples Without Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 1.4 times more Fiber than Boiled Skinless Apples.
• While 7 oz of Boiled Raw Apples Without Skin contain 1.7 times more Carbohydrate and 2.3 times more Sugars than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Boiled Raw Apples Without Skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.