Comparing Nutrients in 14 ounces Raw Sulfured Dried Apples VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apples	1%	1%	98%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Raw Sulfured Dried Apples	Frozen Carrots	Recommended Dietary Allowance
Energy	33.3% 964kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	24% 31.4g	130g per day for Men 19-50 years
Sugars	313% 227g	26% 19g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	91% 34.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apples	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.68mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	29% 0.38mg	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	0% 0μg	9.92% 39.7μg	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	17% 15.5mg	11% 9.92mg	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	14% 2.1mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apples	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	32.6% 0.29mg	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	69.5% 5.56mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	29.5% 0.68mg	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	21.5% 151mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.4% 126g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Apples VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Sulfured Dried Apples versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Sulfured Dried Apples vs Frozen Carrots:

• 14 ounces of Raw Sulfured Dried Apples have 4.3 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin B1, more Vitamin B9 and 5.9 times more Vitamin K than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples and Frozen Carrots provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Raw Sulfured Dried Apples have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Raw Sulfured Dried Apples as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Sulfured Dried Apples vs Frozen Carrots:

• 14 ounces of Raw Sulfured Dried Apples have 2.6 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium, 1.9 times more Potassium, 1.9 times more Selenium and 1.3 times more Sodium than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.6 times more Calcium, 1.9 times more Manganese, 1.7 times more Zinc and 2.8 times more Water than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples and Frozen Carrots contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Raw Sulfured Dried Apples lack sufficient amounts of Calcium and Zinc
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Sulfured Dried Apples have 6.8 times more Energy, 8.3 times more Carbohydrate, 12 times more Sugars and 2.6 times more Fiber than Frozen Carrots.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy
• Both Raw Sulfured Dried Apples as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.