Comparing Nutrients in 7 ounces Prunes VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Prunes	4%	2%	94%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Prunes	Frozen Carrots	Recommended Dietary Allowance
Energy	23% 673kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	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	136% 177g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	13% 7.34g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Prunes	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	0.99% 3.97μg	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	0% 0mg	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	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes	Frozen Carrots	Recommended Dietary Allowance
Calcium	14.3% 143mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	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	87.3% 7mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	31.8% 222mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes VS Frozen Carrots per 7 oz

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

• 7 ounces of Prunes have 2.7 times more Vitamin B1, 4.5 times more Vitamin B2, 6.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 7.8 times more Vitamin B6 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 8.1 times more Vitamin A, 5 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
• 7 ounces of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Dehydrated Prunes as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Prunes vs Frozen Carrots:

• 7 ounces of Prunes have 2 times more Calcium, 8.3 times more Copper, 8 times more Iron, 5.3 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 4.5 times more Potassium and 2.3 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 13.6 times more Sodium and 22.5 times more Water than Raw Dehydrated Prunes.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prunes have 9.4 times more Energy, 11.3 times more Carbohydrate and 4.7 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Dehydrated Prunes as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Prunes VS Frozen Carrots

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

Prunes are a good source of fiber, vitamin K, and potassium, which can help support digestive health, bone health, and heart health. Frozen carrots are rich in beta-carotene, which is important for eye health and immune function. Both prunes and frozen carrots offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both prunes and frozen carrots can be beneficial for weight loss due to their high fiber content and low calorie density. Prunes are a good source of fiber, which can help promote feelings of fullness and aid in digestion. Frozen carrots are also low in calories and high in fiber, making them a good option for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of fruits and vegetables, including prunes and frozen carrots, can help support your weight loss goals.

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

Both prunes and frozen carrots are nutritious options, but for gaining muscle while training consistently, frozen carrots would be the better choice. Carrots are a good source of beta-carotene, vitamin K, and fiber, which can support muscle recovery and growth. Additionally, carrots are lower in sugar compared to prunes, making them a better option for maintaining stable blood sugar levels during training.

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

The environmental impact of producing prunes is generally lower than that of producing frozen carrots. Prunes require less water, energy, and resources to grow and process compared to frozen carrots. Additionally, prunes have a longer shelf life and do not require energy-intensive freezing and transportation processes like frozen carrots. Overall, choosing prunes over frozen carrots can help reduce your carbon footprint and support sustainability.