Comparing Nutrients in 7 ounces Carrots VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Carrots	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	13% 9.4g	3.3% 2.4g	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	1.5% 1.1g	1.15% 0.83g	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	% 1.17g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0.5g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	184% 1657μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	32.2% 129μg	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	13% 11.7mg	39.2% 35.3mg	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	8.73% 1.3mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	14.8% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	46.8% 1.08mg	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	9.92% 69.5mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.8% 178g	3700g per day for Men 19-50 years

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

• Raw Carrots have 5.7 times more Vitamin A, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 2.4 times more Vitamin B2, 3.4 times more Vitamin B9, 3 times more Vitamin C, 2.4 times more Vitamin E and 31.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Kale have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Carrots as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Carrots have 2.2 times more Potassium and 4.3 times more Sodium than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 4.5 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 3.8 times more Manganese and 10 times more Selenium than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Kale have similar amounts of Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.8 times more Carbohydrate, 3.9 times more Sugars and 1.2 times more Fiber than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 5 times more Fat, 168 times more Omega 3, 2.6 times more Omega 6 and 3.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Kale have similar amounts of Energy per 7 oz.
• Both Raw Carrots as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.