Comparing Nutrients in 14 ounces Cooked Arrowhead VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead	22%	1%	77%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Arrowhead	Frozen Carrots	Recommended Dietary Allowance
Energy	10.7% 310kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	NA	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	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	49.3% 64g	24% 31.4g	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	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	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	32% 18g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead	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	47.6% 0.57mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.8mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	8.93% 35.7μg	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	1.32% 1.2mg	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	NA	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	60% 4.8mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	112% 782mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	103% 3497mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.27% 306g	9.66% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Arrowhead vs Frozen Carrots:

• Boiled and Drained Arrowhead has 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A and 8.3 times more Vitamin C than Boiled and Drained Arrowhead.
• Both Boiled and Drained Arrowhead and Frozen Carrots, Unprepared have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Arrowhead as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Arrowhead vs Frozen Carrots:

• Boiled and Drained Arrowhead has 1.8 times more Copper, 2.8 times more Iron, 4.1 times more Magnesium, 1.7 times more Manganese, 6 times more Phosphorus and 3.7 times more Potassium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 5.1 times more Calcium, 3.8 times more Sodium and 1.5 times more Zinc than Boiled and Drained Arrowhead.
• Both Boiled and Drained Arrowhead and Frozen Carrots, Unprepared have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Arrowhead has 2.2 times more Energy, 2 times more Carbohydrate and 5.8 times more Protein than Frozen Carrots, Unprepared.
• Both Boiled and Drained Arrowhead as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.