Comparing Nutrients in 14 ounces Frozen Apples, heated VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples, heated	2%	6%	92%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Apples, heated	Carrots	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	29.2% 11g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples, heated	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.07% 0.17mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.99% 3.97μg	19% 75.4μg	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	1.76% 1.6mg	26% 23.4mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Apples, heated	Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	9.43% 0.75mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	24.7% 0.57mg	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	4.54% 31.8mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Apples, heated VS Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Apples, heated vs Carrots:

• 14 oz of Raw Carrots contain 4.7 times more Vitamin B1, 5.3 times more Vitamin B2, 22.9 times more Vitamin B3, 4.8 times more Vitamin B5, 4.3 times more Vitamin B6, 19 times more Vitamin B9 and 14.8 times more Vitamin C than Frozen Apples, heated.
• 14 ounces of Frozen Apples, heated have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Frozen Apples, heated as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Apples, heated vs Carrots:

• 14 ounces of Frozen Apples, heated have 1.4 times more Copper than Carrots.
• While 14 oz of Raw Carrots contain 6.6 times more Calcium, 1.6 times more Iron, 4 times more Magnesium, 4.4 times more Phosphorus, 4.2 times more Potassium, 23 times more Sodium and 4.8 times more Zinc than Frozen Apples, heated.
• Both Frozen Apples, heated and Carrots contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Frozen Apples, heated lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Frozen Apples, heated as well as Raw Carrots lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Apples, heated have 1.3 times more Carbohydrate than Carrots.
• While 14 oz of Raw Carrots contain 2.2 times more Fiber than Frozen Apples, heated.
• Both Frozen Apples, heated as well as Raw Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.