Comparing Nutrients in 7 ounces Plums VS Frozen Carrots

Macros Ratio

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

Macro Nutrients

	Plums	Frozen Carrots	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	17.4% 22.7g	12% 15.7g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	8.4% 6.1g	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	% 10g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 8.04g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Plums	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	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	3.97% 0.052mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.17% 0.83mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	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	2.5% 9.92μg	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	21% 19mg	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	3.44% 0.52mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	4.2% 0.34mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	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	4.54% 31.8mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums VS Frozen Carrots per 7 oz

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

• 7 ounces of Plums have 3.8 times more Vitamin C than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 41.8 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 2 times more Vitamin B9, 2.2 times more Vitamin E and 2.8 times more Vitamin K than Raw Plums.
• Both Plums and Frozen Carrots provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Plums have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Raw Plums as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plums vs Frozen Carrots:

• 7 oz of Frozen Carrots, Unprepared contain 6 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Plums.
• Both Plums and Frozen Carrots contain similar levels of Water per seven ounces.
• 7 ounces of Plums lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Plums as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plums have 1.4 times more Carbohydrate, 2.1 times more Sugars and 9.9 times more Fructose than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.4 times more Fiber than Raw Plums.
• Both Raw Plums as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Plums VS Frozen Carrots

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

Plums are a good source of vitamins, minerals, and antioxidants which support overall health, digestion, and heart health. They are also low in calories and high in fiber. Frozen carrots are rich in beta-carotene, fiber, and vitamin K, which are beneficial for eye health, immunity, and bone health. Both plums and frozen carrots offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for optimal health.

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

Both plums and frozen carrots can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced eating habits and portion control rather than just one specific food. Incorporating a variety of fruits and vegetables, along with whole grains, lean proteins, and healthy fats, can help support weight loss in a sustainable way.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both plums and frozen carrots are not particularly high in protein. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth.

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

The environmental impact of producing plums is generally higher compared to frozen carrots. Plums require more water, land, and resources to grow, whereas carrots are typically more efficient to cultivate. Additionally, transportation and packaging can also contribute to the overall environmental footprint of each product. Choosing locally grown and organic options can help reduce the environmental impact of both plums and carrots.