Comparing Nutrients in 100 grams Frozen Carrots VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Rutabagas	11%	4%	85%

Macro Nutrients

	Frozen Carrots	Rutabagas	Recommended Dietary Allowance
Energy	1.24% 36kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.21% 0.035g	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	6.63% 8.6g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	6.15% 4.46g	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	2.22% 1.6g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 4.05g	% 0.53g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	1.93% 1.08g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Rutabagas	Recommended Dietary Allowance
Vitamin A	79% 710μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	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	2.5% 10μg	5.25% 21μg	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	27.8% 25mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Rutabagas	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	3.56% 0.032mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	5.7% 0.13mg	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	8.97% 305mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Rutabagas per 100 g

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

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

• 100 grams of Frozen Carrots have more Vitamin A, 1.9 times more Vitamin E and 58.7 times more Vitamin K than Rutabagas.
• While 100 g of Raw Rutabagas contain 2 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B9 and 10 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Rutabagas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Rutabagas have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Rutabagas:

• 100 grams of Frozen Carrots have 2.3 times more Copper, 1.3 times more Manganese, 5.7 times more Sodium and 1.4 times more Zinc than Rutabagas.
• While 100 g of Raw Rutabagas contain 1.7 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Rutabagas contain similar levels of Calcium, Iron and Water per 100 grams.
• Both Frozen Carrots, Unprepared as well as Raw Rutabagas 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 Fiber than Rutabagas.
• While 100 g of Raw Rutabagas contain 3.1 times more Omega 3 and 5.2 times more Fructose than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Rutabagas offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Frozen Carrots provide inadequate amounts of Omega 3
• Both Frozen Carrots, Unprepared as well as Raw Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.