Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Cooked Frozen Carrots	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	1.28% 37kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.01% 0.01g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.006% 0.001g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	13.2% 9.6g	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	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	94% 846μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	5.92% 0.077mg	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	3.25% 13μg	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	4.44% 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	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	15.6% 0.14mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	2.6% 0.06mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Jerusalem-artichokes per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Jerusalem-artichokes:

• 100 grams of Cooked Frozen Carrots have 846 times more Vitamin A, 5.3 times more Vitamin E and 136 times more Vitamin K than Jerusalem-artichokes.
• While 100 g of Raw Jerusalem-artichokes contain 6.7 times more Vitamin B1, 1.6 times more Vitamin B2, 3.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Jerusalem-artichokes provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Jerusalem-artichokes:

• 100 grams of Cooked Frozen Carrots have 2.5 times more Calcium, 2.8 times more Manganese, 14.8 times more Sodium and 2.9 times more Zinc than Jerusalem-artichokes.
• While 100 g of Raw Jerusalem-artichokes contain 1.7 times more Copper, 6.4 times more Iron, 1.5 times more Magnesium, 2.5 times more Phosphorus and 2.2 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Jerusalem-artichokes contain similar levels of Water per 100 grams.
• 100 grams of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have more Omega 3 and 2.1 times more Fiber than Jerusalem-artichokes.
• While 100 g of Raw Jerusalem-artichokes contain 2 times more Energy, 2.3 times more Carbohydrate, 2.4 times more Sugars and 3.4 times more Protein than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 100 grams of Jerusalem-artichokes provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 6 in 100 grams.