Comparing Nutrients in 100 grams Frozen Carrots VS Borage

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Borage	28%	24%	48%

Macro Nutrients

	Frozen Carrots	Borage	Recommended Dietary Allowance
Energy	1.24% 36kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	2.35% 3.06g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	NA	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	NA	38g per day for Men 19-50 years
Protein	1.4% 0.78g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Borage	Recommended Dietary Allowance
Vitamin A	79% 710μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	6.46% 0.084mg	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	2.5% 10μg	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	2.78% 2.5mg	39% 35mg	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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Borage	Recommended Dietary Allowance
Calcium	3.6% 36mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	14.4% 0.13mg	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	5.5% 0.44mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	15% 0.35mg	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	4.7% 33mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Borage per 100 g

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

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

• 100 grams of Frozen Carrots have 3.4 times more Vitamin A and 4.6 times more Vitamin B5 than Borage.
• While 100 g of Raw Borage contain 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B9 and 14 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Borage provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Borage have insufficient amounts of Vitamin B5
• Both Frozen Carrots, Unprepared as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Borage:

• 100 grams of Frozen Carrots have 1.7 times more Zinc than Borage.
• While 100 g of Raw Borage contain 2.6 times more Calcium, 1.8 times more Copper, 7.5 times more Iron, 4.3 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Borage contain similar levels of Sodium and Water per 100 grams.
• 100 grams of Borage lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Raw Borage lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 2.6 times more Carbohydrate than Borage.
• While 100 g of Raw Borage contain 2.3 times more Protein than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Raw Borage provide inadequate amounts of Energy and Omega 6 in 100 grams.