Comparing Nutrients in 100 grams Passion-fruit, Purple VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Passion-fruit, Purple	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.34% 97kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	15.4% 11g	5.63% 4.1g	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	NA	0.39% 0.28g	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	NA	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	27.4% 10.4g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	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	3.5% 14μg	2.75% 11μg	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	33.3% 30mg	2.56% 2.3mg	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	0.13% 0.02mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	9.1% 0.082mg	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	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	7.26% 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	9.7% 68mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.97% 73g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Cooked Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Passion-fruit, Purple versus 100 g of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Passion-fruit, Purple vs Cooked Frozen Carrots:

• 100 grams of Passion-fruit, Purple have 3.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 13 times more Vitamin C than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 13.2 times more Vitamin A, more Vitamin B1, 50.5 times more Vitamin E and 19.4 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Passion-fruit, Purple as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Passion-fruit, Purple vs Cooked Frozen Carrots:

• 100 grams of Passion-fruit, Purple have 3 times more Iron, 2.6 times more Magnesium, 2.2 times more Phosphorus and 1.8 times more Potassium than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 2.9 times more Calcium, 2.1 times more Sodium and 3.5 times more Zinc than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Cooked Frozen Carrots contain similar levels of Copper per 100 grams.
• 100 grams of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• Both Raw Passion-fruit, Purple as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Passion-fruit, Purple have 2.6 times more Energy, 1.4 times more Omega 6, 3 times more Carbohydrate, 2.7 times more Sugars, 3.2 times more Fiber and 3.8 times more Protein than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 44 times more Omega 3 than Raw Passion-fruit, Purple.
• 100 grams of Passion-fruit, Purple provide inadequate amounts of Omega 3
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein