Comparing Nutrients in 100 grams Frozen Carrots VS Canned Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Canned Pumpkin with Salt	11%	6%	83%

Macro Nutrients

	Frozen Carrots	Canned Pumpkin with Salt	Recommended Dietary Allowance
Energy	1.24% 36kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.041% 0.007g	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	6.22% 8.1g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	4.55% 3.3g	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	0.43% 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	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Canned Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	79% 710μg	86.4% 778μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	4.3% 0.056mg	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% 12μg	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	4.67% 4.2mg	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	7.07% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Canned Pumpkin with Salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	12% 0.11mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	6.48% 0.15mg	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	5% 35mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	6.06% 206mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Canned Pumpkin with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Carrots vs Canned Pumpkin with Salt:

• 100 grams of Frozen Carrots have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Canned Pumpkin with Salt.
• While 100 g of Canned Pumpkin with Salt contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B5, 1.7 times more Vitamin C and 1.9 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Pumpkin with Salt provide similar amounts of Vitamin A, Vitamin B9 and Vitamin K per 100 grams.
• Both Frozen Carrots, Unprepared as well as Canned Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Canned Pumpkin with Salt:

• 100 grams of Frozen Carrots have 1.4 times more Calcium and 1.9 times more Zinc than Canned Pumpkin with Salt.
• While 100 g of Canned Pumpkin with Salt contain 1.4 times more Copper, 3.2 times more Iron, 1.9 times more Magnesium and 3.5 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Pumpkin with Salt contain similar levels of Manganese, Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Canned Pumpkin with Salt lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Canned Pumpkin with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 1.4 times more Sugars than Canned Pumpkin with Salt.
• Both Frozen Carrots and Canned Pumpkin with Salt offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• Both Frozen Carrots, Unprepared as well as Canned Pumpkin with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.