Comparing Nutrients in 7 ounces Frozen Carrots VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Frozen Carrots	Frozen Kale	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.05% 0.18g	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	7.45% 9.7g	130g per day for Men 19-50 years
Sugars	13% 9.45g	2.33% 1.7g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Frozen Kale	Recommended Dietary Allowance
Vitamin A	157% 1409μg	45.4% 409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	8.66% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	13.7% 0.18mg	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	8.43% 33.7μg	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	5.5% 4.96mg	86.7% 78mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	552% 662μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Frozen Kale	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	10% 0.091mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	38.2% 0.88mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	19.4% 661mg	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	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Frozen Kale per 7 oz

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

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

• 7 ounces of Frozen Carrots have 3.4 times more Vitamin A and 3.6 times more Vitamin B5 than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 1.3 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B9, 15.7 times more Vitamin C and 19 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Kale provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• Both Frozen Carrots, Unprepared as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Carrots have 1.6 times more Copper, 4.5 times more Sodium and 1.8 times more Zinc than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 3.8 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese and 1.4 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Kale contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Frozen Kale lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Frozen Kale, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 1.6 times more Carbohydrate, 5.6 times more Sugars and 1.7 times more Fiber than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 6.9 times more Omega 3 and 3.4 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Frozen Kale, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Frozen Kale

What are the health benefits of Frozen Carrots compared to Frozen Kale?

Both frozen carrots and frozen kale are nutritious options, but they offer different health benefits. Carrots are a great source of beta-carotene, which is converted into vitamin A in the body and important for vision health. They also provide fiber, vitamin K, and potassium. On the other hand, kale is a powerhouse of nutrients, including vitamin C, vitamin K, calcium, and antioxidants. It is known for its anti-inflammatory properties and potential benefits for heart health. Including both frozen carrots and frozen kale in your diet can help you meet your daily nutrient needs and support overall health.

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

Both frozen carrots and frozen kale can be beneficial for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, kale is lower in calories and higher in fiber compared to carrots, making it a better option for weight loss. Additionally, kale is a nutrient-dense leafy green that is rich in vitamins, minerals, and antioxidants, which can support overall health and well-being. Incorporating both frozen carrots and frozen kale into your diet can help you achieve your weight loss goals.

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

Both frozen carrots and frozen kale are nutritious options, but when it comes to gaining muscle while training consistently, frozen kale may be the better choice. Kale is a nutrient-dense leafy green vegetable that is high in vitamins, minerals, and antioxidants, which can support muscle recovery and growth. It is also a good source of plant-based iron and calcium, which are important for muscle function and bone health. Additionally, kale is low in calories and carbohydrates, making it a great option for those looking to build lean muscle mass. Incorporating kale into your diet along with a variety of other plant-based foods can help support your muscle-building goals.

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

Frozen carrots have a higher environmental impact compared to frozen kale due to the fact that carrots require more water, land, and resources to grow. Kale is a more sustainable option as it is typically easier to grow, requiring less water and land. Choosing frozen kale over frozen carrots can help reduce your carbon footprint and support a more environmentally friendly food choice.