Comparing Nutrients in 100 grams Kale VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Kale	Frozen Carrots	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	3.4% 4.4g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	0.57% 0.41g	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	% 0.4g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 4.05g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.2% 2.92g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	26.8% 241μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.38% 1.18mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	15.5% 62μg	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	104% 93mg	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	4.4% 0.66mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Carrots	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	8.22% 0.074mg	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	20% 1.6mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	7.43% 0.17mg	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	7.86% 55mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Kale 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 Kale vs Frozen Carrots:

• 100 grams of Kale have 2.6 times more Vitamin B1, 9.4 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 6.2 times more Vitamin B9, 37.4 times more Vitamin C and 22.1 times more Vitamin K than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 2.9 times more Vitamin A than Raw Kale.
• Both Kale and Frozen Carrots provide similar amounts of Vitamin E per 100 grams.
• Both Raw Kale as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Kale vs Frozen Carrots:

• 100 grams of Kale have 7.1 times more Calcium, 3.6 times more Iron, 2.8 times more Magnesium, 5.4 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Potassium than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 1.4 times more Copper and 1.3 times more Sodium than Raw Kale.
• Both Kale and Frozen Carrots contain similar levels of Zinc and Water per 100 grams.
• Both Raw Kale as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Kale have 22.2 times more Omega 3, 1.2 times more Fiber and 3.7 times more Protein than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 1.8 times more Carbohydrate and 4.8 times more Sugars than Raw Kale.
• 100 grams of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Kale as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.