Comparing Nutrients in 7 ounces Frozen Carrots VS Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Kale	27%	31%	42%

Macro Nutrients

	Frozen Carrots	Kale	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.4% 0.58g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	13% 9.45g	2.7% 1.96g	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	1.12% 0.81g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 0.36g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Kale	Recommended Dietary Allowance
Vitamin A	157% 1409μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	22.4% 0.29mg	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	30.8% 123μg	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	206% 185mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	644% 773μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Kale	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	11.7% 0.11mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	79.4% 1.83mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	20.3% 691mg	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	7% 105mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Kale per 7 oz

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

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

• 7 ounces of Frozen Carrots have 2.9 times more Vitamin A than Kale.
• While 7 oz of Raw Kale contain 2.6 times more Vitamin B1, 9.4 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 6.2 times more Vitamin B9, 37.4 times more Vitamin C and 22.1 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Kale provide similar amounts of Vitamin E per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Kale:

• 7 ounces of Frozen Carrots have 1.4 times more Copper and 1.3 times more Sodium than Kale.
• While 7 oz of Raw Kale contain 7.1 times more Calcium, 3.6 times more Iron, 2.8 times more Magnesium, 5.4 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Kale contain similar levels of Zinc and Water per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw Kale lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 1.8 times more Carbohydrate and 4.8 times more Sugars than Kale.
• While 7 oz of Raw Kale contain 22.2 times more Omega 3 and 3.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Kale offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Kale

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

Both frozen carrots and kale are nutritious choices, but they offer different health benefits. Frozen carrots are a good source of beta-carotene, which is converted into vitamin A in the body and is essential for eye health and immune function. On the other hand, kale is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. Kale is also high in antioxidants and fiber, which can help support heart health and digestion. Overall, both frozen carrots and kale can be valuable additions to a balanced vegan diet.

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

Both frozen carrots and kale are low in calories and high in fiber, making them great choices for weight loss. However, kale is lower in calories and higher in fiber compared to carrots, which can make it a more effective option for weight loss. Additionally, kale is a nutrient-dense leafy green vegetable that is rich in vitamins, minerals, and antioxidants, making it a great choice for overall health and weight management.

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

Both frozen carrots and kale are nutritious options, but kale would be the better choice for gaining muscle while training consistently. Kale is a nutrient-dense leafy green vegetable that is high in vitamins, minerals, and antioxidants, which can support muscle growth and recovery. It is also a good source of plant-based iron and calcium, which are important for muscle function. Additionally, kale is low in calories and high in fiber, making it a great option for maintaining a healthy weight while building muscle.

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

Frozen carrots have a lower environmental impact compared to kale. Carrots require less water, land, and energy to grow and harvest. Additionally, carrots have a longer shelf life, reducing food waste. However, both carrots and kale are nutritious plant-based options that can be part of a sustainable diet.