Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Cooked Frozen Carrots	Grape Leaves	Recommended Dietary Allowance
Energy	1.28% 37kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.2% 2.12g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	53.5% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	8.7% 6.3g	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	0.39% 0.28g	NA	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	29% 11g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Grape Leaves	Recommended Dietary Allowance
Vitamin A	94% 846μg	153% 1376μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	30.8% 0.4mg	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	2.75% 11μg	20.8% 83μg	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	2.56% 2.3mg	12.3% 11mg	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	6.73% 1mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Grape Leaves	Recommended Dietary Allowance
Calcium	3.5% 35mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	46% 0.42mg	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	6.63% 0.53mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	124% 2.86mg	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	4.43% 31mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2% 73.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Grape Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Grape Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Grape Leaves:

• 100 g of Raw Grape Leaves contain 1.6 times more Vitamin A, 1.3 times more Vitamin B1, 9.6 times more Vitamin B2, 5.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.8 times more Vitamin B6, 7.5 times more Vitamin B9, 4.8 times more Vitamin C, 2 times more Vitamin E and 8 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Grape Leaves:

• 100 grams of Cooked Frozen Carrots have 6.6 times more Sodium and 1.2 times more Water than Grape Leaves.
• While 100 g of Raw Grape Leaves contain 10.4 times more Calcium, 5.1 times more Copper, 5 times more Iron, 8.6 times more Magnesium, 17.1 times more Manganese, 2.9 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Raw Grape Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Grape Leaves contain 2.5 times more Energy, 3.1 times more Fat, 19.5 times more Omega 3, 2.2 times more Carbohydrate, 1.5 times more Sugars, 3.3 times more Fiber and 9.7 times more Protein than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in 100 grams.