Comparing Nutrients in 100 grams Sweet Cherries VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Sweet Cherries	Frozen Carrots	Recommended Dietary Allowance
Energy	2.17% 63kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	17.7% 13g	6.57% 4.76g	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	7.4% 5.37g	0.43% 0.31g	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	% 6.6g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 4.05g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.9% 1.06g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.96% 0.15mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	7.3% 0.095mg	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	1% 4μg	2.5% 10μg	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	7.78% 7mg	2.78% 2.5mg	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	0.47% 0.07mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.3% 13mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	4.5% 0.36mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	3.04% 0.07mg	7.43% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	2.16% 0.97μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3% 21mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	6.53% 222mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Frozen Carrots per 100 g

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

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

• 100 grams of Sweet Cherries have 2.8 times more Vitamin C than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 236.7 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, 8.1 times more Vitamin E and 8.4 times more Vitamin K than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Sweet Cherries as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweet Cherries vs Frozen Carrots:

• 100 g of Frozen Carrots, Unprepared contain 2.8 times more Calcium, 2.4 times more Manganese, 1.6 times more Phosphorus, more Sodium and 4.7 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Carrots contain similar levels of Copper, Iron, Magnesium, Potassium and Water per 100 grams.
• 100 grams of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Raw Sweet Cherries as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweet Cherries have 1.8 times more Energy, 2 times more Carbohydrate, 2.7 times more Sugars and 17.3 times more Fructose than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 1.6 times more Fiber than Raw Sweet Cherries.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.