Comparing Nutrients in 14 ounces COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	33.4% 24.3g	22.3% 16g	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	17.6% 12.8g	1.53% 1.1g	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	% 8.73g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 13.7g	g per day for Men 19-50 years
Fiber	0% 0g	34.5% 13g	38g per day for Men 19-50 years
Protein	0% 0g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	25.6% 0.33mg	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	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	150% 3.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10% 9.13mg	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% 0mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	6.15% 246μg	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	4.47% 0.36mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	29% 0.66mg	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	0.57% 3.97mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.86% 365g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink versus 14 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Cooked Frozen Carrots:

• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 3.8 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin B12 than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 2.7 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Cooked Frozen Carrots:

• 14 oz of Boiled and Drained Frozen Carrots contain 35 times more Calcium, more Copper, 5.9 times more Iron, more Magnesium, more Manganese, 31 times more Phosphorus, 10.7 times more Potassium, 1.4 times more Sodium and 35 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Cooked Frozen Carrots contain similar levels of Water per 14 ounces.
• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 1.5 times more Sugars and 11.5 times more Fructose than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Omega 3 and more Fiber than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3 and Fiber
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.