Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Grapefruit	7%	3%	90%

Macro Nutrients

	Cooked Frozen Carrots	Grapefruit	Recommended Dietary Allowance
Energy	1.28% 37kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.11% 0.019g	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	6.2% 8.1g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	9.63% 7g	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	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	1.13% 0.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Grapefruit	Recommended Dietary Allowance
Vitamin A	94% 846μg	5.1% 46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	5.66% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	3.23% 0.042mg	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	2.5% 10μg	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	38.2% 34.4mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Grapefruit	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	5.22% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	0.52% 0.012mg	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	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Grapefruit per 100 g

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

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

• 100 grams of Cooked Frozen Carrots have 18.4 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B6, 7.8 times more Vitamin E and more Vitamin K than Grapefruit.
• While 100 g of Raw Grapefruit contain 1.6 times more Vitamin B5 and 15 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Grapefruit provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Grapefruit have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Grapefruit have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Grapefruit:

• 100 grams of Cooked Frozen Carrots have 2.9 times more Calcium, 1.7 times more Copper, 5.9 times more Iron, 1.4 times more Magnesium, 13.9 times more Manganese, 3.9 times more Phosphorus, 1.4 times more Potassium, more Sodium and 5 times more Zinc than Grapefruit.
• Both Cooked Frozen Carrots and Grapefruit contain similar levels of Water per 100 grams.
• 100 grams of Grapefruit lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Grapefruit lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have 8.8 times more Omega 3 and 3 times more Fiber than Grapefruit.
• While 100 g of Raw Grapefruit contain 1.7 times more Sugars than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Grapefruit offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Grapefruit provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Grapefruit provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.