Comparing Nutrients in 7 ounces Frozen Carrots VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Pumpkin	13%	3%	84%

Macro Nutrients

	Frozen Carrots	Pumpkin	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.023% 0.004g	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	9.92% 13g	130g per day for Men 19-50 years
Sugars	13% 9.45g	7.55% 5.48g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Pumpkin	Recommended Dietary Allowance
Vitamin A	157% 1409μg	94% 845μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	9.3% 0.12mg	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	7.94% 31.8μg	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	20% 18mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Pumpkin	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	28% 0.25mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	10.8% 0.25mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	20% 675mg	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	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Pumpkin per 7 oz

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

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

• 7 ounces of Frozen Carrots have 1.7 times more Vitamin A, 1.6 times more Vitamin B6 and 16 times more Vitamin K than Pumpkin.
• While 7 oz of Raw Pumpkin contain 3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B9, 3.6 times more Vitamin C and 1.9 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pumpkin provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Pumpkin have insufficient amounts of Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Pumpkin:

• 7 ounces of Frozen Carrots have 1.7 times more Calcium, 1.4 times more Manganese and 68 times more Sodium than Pumpkin.
• While 7 oz of Raw Pumpkin contain 1.7 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus and 1.4 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pumpkin contain similar levels of Magnesium, Zinc and Water per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw Pumpkin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 1.2 times more Carbohydrate, 1.7 times more Sugars and 6.6 times more Fiber than Pumpkin.
• 7 ounces of Pumpkin provide inadequate amounts of Fiber
• Both Frozen Carrots, Unprepared as well as Raw Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Pumpkin

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

Both frozen carrots and pumpkin are excellent sources of vitamins, minerals, and antioxidants. Carrots are particularly high in beta-carotene, which is important for eye health and immune function. Pumpkin is rich in fiber, vitamin A, and potassium, which can support heart health and digestion. Both can be beneficial additions to a healthy vegan diet.

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

Both frozen carrots and pumpkin can be great options for weight loss due to their low calorie and high fiber content. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall balanced nutrition and portion control, rather than relying solely on one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support weight loss in a healthy and sustainable way.

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

Both frozen carrots and pumpkin are nutritious choices, but if you are looking to gain more muscle while training consistently, pumpkin may be the better option. Pumpkin is rich in vitamin A, vitamin C, potassium, and fiber, which can support muscle growth and recovery. Additionally, pumpkin seeds are a good source of plant-based protein and healthy fats, which are important for muscle building. Incorporating a variety of nutrient-dense foods, including pumpkin, into your diet can help support your muscle-building goals.

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

Both frozen carrots and pumpkins have a relatively low environmental impact compared to animal products. However, producing frozen carrots generally has a lower environmental impact than producing pumpkins. Carrots require less water, land, and resources to grow compared to pumpkins, making them a more sustainable option. Additionally, carrots have a longer shelf life and can be stored for longer periods without the need for freezing, reducing energy consumption.