Comparing Nutrients in 7 ounces Rowal VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Rowal	Frozen Carrots	Recommended Dietary Allowance
Energy	7.6% 220kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	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	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	12% 15.7g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	1.37% 0.99g	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	% 2.2g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 25g	% 8.04g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Rowal	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51mg	5.5% 4.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Rowal	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	54.6% 4.37mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	14.7% 103mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	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	0.53% 7.94mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Frozen Carrots per 7 oz

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

• 7 ounces of Rowal have 10.3 times more Vitamin C than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 37.4 times more Vitamin A than Raw Rowal.

Comparing minerals per 7 ounces for Rowal vs Frozen Carrots:

• 7 ounces of Rowal have 14.3 times more Copper, 5 times more Iron, 2.7 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.4 times more Calcium, 1.8 times more Potassium, 17 times more Sodium and 1.3 times more Water than Raw Rowal.
• Both Rowal and Frozen Carrots contain similar levels of Manganese per seven ounces.
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rowal have 3.1 times more Energy, 4.3 times more Fat, 3 times more Carbohydrate, 3 times more Sugars, 1.9 times more Fiber and 2.9 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Rowal VS Frozen Carrots

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

Rowal, also known as amaranth, is a nutrient-dense whole grain that is high in protein, fiber, vitamins, and minerals. It is a good source of iron, calcium, magnesium, and vitamin C. Rowal is also gluten-free and has been linked to lower cholesterol levels and improved digestion. Frozen carrots are a good source of beta-carotene, which is converted into vitamin A in the body and is important for eye health and immune function. They are also high in fiber and antioxidants, which can help reduce inflammation and protect against chronic diseases. In summary, both rowal and frozen carrots have their own unique health benefits. Rowal is a good source of protein, fiber, and various vitamins and minerals, while frozen carrots are rich in beta-carotene and antioxidants. Incorporating both into a balanced vegan diet can help provide a wide range of nutrients for optimal health.

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

Both raw and frozen carrots can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, it ultimately comes down to your overall diet and lifestyle habits. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins, along with regular physical activity, is key to successful weight loss. Remember to listen to your body's hunger and fullness cues, and aim for a balanced and sustainable approach to reaching your weight loss goals.

Should I eat more Rowal 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 rowal and frozen carrots are not significant sources of protein. Instead, consider incorporating protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

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

Rowal, also known as water spinach, typically has a lower environmental impact compared to frozen carrots. Rowal is a fast-growing leafy green vegetable that requires less water and land to cultivate. On the other hand, frozen carrots require more resources such as water, land, and energy for cultivation, processing, and transportation. Choosing Rowal over frozen carrots can help reduce your carbon footprint and support sustainable food production practices.