Comparing Nutrients in 7 ounces Mangos VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Mangos	Frozen Carrots	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	23% 29.7g	12% 15.7g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	13% 9.3g	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	% 4g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 14g	% 8.04g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Mangos	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	12% 107μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	21.3% 85.3μg	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	80.3% 72.2mg	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	12% 1.8mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	3.97% 0.32mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	5.44% 0.13mg	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	3.97% 27.8mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Mangos 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 Mangos vs Frozen Carrots:

• 7 ounces of Mangos have 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 4.3 times more Vitamin B9, 14.6 times more Vitamin C and 1.6 times more Vitamin E than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 13.1 times more Vitamin A, 1.6 times more Vitamin B1 and 4.2 times more Vitamin K than Raw Mangos.
• Both Mangos and Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Raw Mangos as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mangos vs Frozen Carrots:

• 7 ounces of Mangos have 1.5 times more Copper than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 3.3 times more Calcium, 2.8 times more Iron, 2.7 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 68 times more Sodium and 3.7 times more Zinc than Raw Mangos.
• Both Mangos and Frozen Carrots contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Mangos lack sufficient amounts of Calcium and Zinc
• Both Raw Mangos as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mangos have 1.7 times more Energy, 3 times more Omega 3, 1.9 times more Carbohydrate, 2.9 times more Sugars and 15.1 times more Fructose than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.1 times more Fiber than Raw Mangos.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Omega 3
• Both Raw Mangos as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Mangos VS Frozen Carrots

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

Mangos are a good source of vitamin C, vitamin A, and fiber, which can support immune function, eye health, and digestion. Frozen carrots are also rich in vitamin A and fiber, which can promote eye health and aid in digestion. Both mangos and frozen carrots are nutritious options, but mangos provide a wider range of nutrients compared to frozen carrots.

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

Both mangos and frozen carrots can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, mangos are higher in natural sugars and calories compared to frozen carrots. Therefore, if your goal is weight loss, incorporating more frozen carrots into your diet may be a better option as they are lower in calories and can help you feel full due to their fiber content. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than individual foods.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both mangos and carrots offer health benefits, but for muscle gain, focus on consuming a balanced diet that includes a variety of plant-based proteins like legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporate plenty of fruits and vegetables for essential vitamins, minerals, and antioxidants to support muscle recovery and growth.

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

The environmental impact of producing mangos is generally higher than frozen carrots due to factors such as water usage, transportation emissions, and land use. Mangos are typically grown in tropical regions and require more water for cultivation compared to carrots. Additionally, mangos are often transported long distances to reach consumers, contributing to greenhouse gas emissions. On the other hand, frozen carrots can be grown in a wider range of climates and may require less water and energy for production and transportation. Choosing locally grown and in-season produce, whether mangos or carrots, can help reduce the environmental impact of food production.