Comparing Nutrients in 7 ounces Frozen Carrots VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Frozen Carrots	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.37% 0.57g	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	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	13% 9.45g	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 6.83g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	157% 1409μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	18% 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	11% 0.87mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	14.4% 0.33mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.84% 179g	3700g per day for Men 19-50 years

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

• Frozen Carrots, Unprepared have 1.5 times more Vitamin B1 and 1.3 times more Vitamin K than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 1.8 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Boiled and Drained Frozen Carrots have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 7 oz.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Carrots, Unprepared have 1.2 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Frozen Carrots, Unprepared and Boiled and Drained Frozen Carrots have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Carrots, Unprepared have 1.3 times more Protein than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 2.6 times more Omega 3 than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Boiled and Drained Frozen Carrots have similar amounts of Energy, Omega 6, Carbohydrate, Sugars and Fiber per 7 oz.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Frozen Carrots have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.