Comparing Nutrients in 7 ounces Green Kiwifruit VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Green Kiwifruit	Frozen Carrots	Recommended Dietary Allowance
Energy	4.17% 121kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	12% 15.7g	130g per day for Men 19-50 years
Sugars	24.6% 18g	13% 9.45g	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	12% 8.63g	0.85% 0.62g	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	% 8.16g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 8.04g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	14.5% 0.19mg	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	12.4% 49.6μg	4.96% 20μg	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	204% 184mg	5.5% 4.96mg	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	19.3% 2.9mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	16.3% 0.15mg	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	7.7% 0.62mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	14.8% 0.34mg	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	9.64% 67.5mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Green Kiwifruit have 2.5 times more Vitamin B9, 37.1 times more Vitamin C, 2.6 times more Vitamin E and 2.3 times more Vitamin K than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 177.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Green Kiwifruit and Frozen Carrots provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Green Kiwifruit as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Kiwifruit vs Frozen Carrots:

• 7 ounces of Green Kiwifruit have 1.8 times more Copper, 1.4 times more Magnesium and 1.3 times more Potassium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.4 times more Iron, 1.7 times more Manganese, 22.7 times more Sodium and 2.4 times more Zinc than Raw Green Kiwifruit.
• Both Green Kiwifruit and Frozen Carrots contain similar levels of Calcium, Phosphorus and Water per seven ounces.
• 7 ounces of Green Kiwifruit lack sufficient amounts of Zinc
• Both Raw Green Kiwifruit as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Kiwifruit have 1.7 times more Energy, 2.5 times more Omega 3, 1.9 times more Carbohydrate, 1.9 times more Sugars, 14 times more Fructose and 1.5 times more Protein than Frozen Carrots.
• Both Green Kiwifruit and Frozen Carrots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Green Kiwifruit as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Kiwifruit VS Frozen Carrots

What are the health benefits of Green Kiwifruit compared to Frozen Carrots?

Green kiwifruit is a great source of vitamin C, vitamin K, fiber, and antioxidants which can help boost the immune system, improve digestion, and promote heart health. On the other hand, frozen carrots are rich in beta-carotene, vitamin A, and fiber which are beneficial for eye health, skin health, and digestion. Both green kiwifruit and frozen carrots offer unique health benefits, so it's important to include a variety of fruits and vegetables in your diet for optimal nutrition.

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

Both green kiwifruit and frozen carrots can be beneficial for weight loss due to their low calorie and high fiber content. However, green kiwifruit may be a better option as it is lower in calories and higher in fiber compared to frozen carrots. The fiber in kiwifruit can help you feel full and satisfied, which may aid in weight loss by reducing overall calorie intake. Additionally, kiwifruit is a good source of vitamin C and other nutrients that can support overall health and well-being.

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

To gain more muscles while training consistently, it's important to consume a variety of nutrient-dense foods. Both green kiwifruit and frozen carrots offer unique benefits. Green kiwifruit is rich in vitamin C, which supports collagen production for muscle repair, while frozen carrots are a good source of beta-carotene, which can help reduce exercise-induced muscle damage. Including both in your diet can help support muscle growth and recovery.

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

Producing Green Kiwifruit typically has a higher environmental impact compared to Frozen Carrots. Kiwifruit production requires more water, land, and energy, as well as generates more greenhouse gas emissions. Carrots are generally a more sustainable option due to their lower resource requirements and emissions during production.