Comparing Nutrients in 7 ounces Frozen Carrots VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Frozen Carrots	Swiss Chard	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.74% 0.13g	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	5.7% 7.42g	130g per day for Men 19-50 years
Sugars	13% 9.45g	3% 2.2g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Swiss Chard	Recommended Dietary Allowance
Vitamin A	157% 1409μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	15% 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	4.96% 20μg	6.95% 27.8μg	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	66% 59.5mg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	1373% 1647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Swiss Chard	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	39.5% 0.36mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	31.6% 0.73mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Swiss Chard per 7 oz

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

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

• 7 ounces of Frozen Carrots have 2.3 times more Vitamin A than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 2.4 times more Vitamin B2, 1.4 times more Vitamin B9, 12 times more Vitamin C, 3.3 times more Vitamin E and 47.2 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Swiss Chard provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Swiss Chard:

• 7 oz of Raw Swiss Chard contain 1.4 times more Calcium, 2.4 times more Copper, 4.1 times more Iron, 6.8 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 3.1 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Swiss Chard contain similar levels of Zinc and Water per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw Swiss Chard lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 2.1 times more Carbohydrate, 4.3 times more Sugars and 2.1 times more Fiber than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 2.3 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Raw Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Swiss Chard

What are the health benefits of Frozen Carrots compared to Swiss Chard?

Both frozen carrots and Swiss chard are nutritious options, but they offer different health benefits. Carrots are rich in beta-carotene, which is converted into vitamin A in the body and is important for eye health and immune function. Swiss chard, on the other hand, is packed with vitamins A, C, and K, as well as minerals like magnesium and iron. It is also a good source of antioxidants and fiber, which can support heart health and digestion. Ultimately, incorporating a variety of vegetables, including both frozen carrots and Swiss chard, into your diet is key to obtaining a wide range of nutrients for overall health.

Can I lose weight easier by eating more Frozen Carrots or Swiss Chard?

Both frozen carrots and Swiss chard can be beneficial for weight loss due to their low calorie and high fiber content. However, Swiss chard is lower in calories and higher in fiber compared to carrots, making it a slightly better choice for weight loss. Additionally, Swiss chard is a nutrient-dense leafy green vegetable that provides a wide range of vitamins and minerals to support overall health. Incorporating a variety of vegetables, including Swiss chard, into your diet can help you achieve your weight loss goals more effectively.

Should I eat more Frozen Carrots or more Swiss Chard to gain more muscles while training consistently?

Both frozen carrots and Swiss chard are nutritious options, but Swiss chard would be the better choice for gaining muscle while training consistently. Swiss chard is rich in vitamins, minerals, and antioxidants that support muscle growth and recovery, while frozen carrots are lower in protein and certain nutrients that are important for muscle development. Incorporating a variety of plant-based protein sources like legumes, tofu, tempeh, and whole grains along with Swiss chard can help support muscle growth and overall health.

What is the environmental impact of producing Frozen Carrots compared to Swiss Chard?

The environmental impact of producing frozen carrots is generally higher compared to Swiss chard due to the energy-intensive processes involved in freezing and storing the carrots. Swiss chard is typically grown and harvested fresh, requiring less energy for processing and preservation. Additionally, carrots are often grown in monoculture, which can deplete soil nutrients and require more water and pesticides compared to the diverse cultivation of Swiss chard. Overall, choosing locally grown, organic produce and minimizing food waste can help reduce the environmental impact of both frozen carrots and Swiss chard.