Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Cooked Frozen Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	1.28% 37kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.4% 0.41g	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	18% 23.4g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	15.4% 11g	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	27.4% 10.4g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	94% 846μg	7.1% 64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	7.7% 0.1mg	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	3.5% 14μg	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	33.3% 30mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	9.56% 0.086mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	NA	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Passion-fruit, Purple per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Passion-fruit, Purple:

• 100 grams of Cooked Frozen Carrots have 13.2 times more Vitamin A, more Vitamin B1, 50.5 times more Vitamin E and 19.4 times more Vitamin K than Passion-fruit, Purple.
• While 100 g of Raw Passion-fruit, Purple contain 3.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 13 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Passion-fruit, Purple provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Passion-fruit, Purple:

• 100 grams of Cooked Frozen Carrots have 2.9 times more Calcium, 2.1 times more Sodium, 3.5 times more Zinc and 1.2 times more Water than Passion-fruit, Purple.
• While 100 g of Raw Passion-fruit, Purple contain 3 times more Iron, 2.6 times more Magnesium, 2.2 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Passion-fruit, Purple contain similar levels of Copper per 100 grams.
• 100 grams of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have 44 times more Omega 3 than Passion-fruit, Purple.
• While 100 g of Raw Passion-fruit, Purple contain 2.6 times more Energy, 1.4 times more Omega 6, 3 times more Carbohydrate, 2.7 times more Sugars, 3.2 times more Fiber and 3.8 times more Protein than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 100 grams of Passion-fruit, Purple provide inadequate amounts of Omega 3