Comparing Nutrients in 14 ounces Boiled Carrots VS Unsweetened Ready-to-drink Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Boiled Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	4.8% 139kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	13% 17g	130g per day for Men 19-50 years
Sugars	19% 13.7g	21.5% 15.6g	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	1.97% 1.43g	11.7% 8.5g	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	% 1.6g	% 3.25g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 3.8g	g per day for Men 19-50 years
Fiber	31.3% 12g	0% 0g	38g per day for Men 19-50 years
Protein	5.4% 3g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	0% 0mg	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	14% 55.6μg	0% 0μg	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	16% 14.3mg	43.7% 39.3mg	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	27.3% 4.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	12% 119mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	3.53% 0.032mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	38% 0.88mg	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	17% 119mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.67% 358g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Unsweetened Ready-to-drink Coconut Water per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Unsweetened Ready-to-drink Coconut Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Unsweetened Ready-to-drink Coconut Water:

• 14 ounces of Boiled Carrots have more Vitamin A, 2.2 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• While 14 oz of Unsweetened Ready-to-drink Coconut Water contain 2.8 times more Vitamin C than Boiled and Drained Carrots.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Unsweetened Ready-to-drink Coconut Water:

• 14 ounces of Boiled Carrots have 4.3 times more Calcium, 11.3 times more Iron, 1.7 times more Magnesium, 6 times more Phosphorus, 1.4 times more Potassium and 2.2 times more Sodium than Unsweetened Ready-to-drink Coconut Water.
• While 14 oz of Unsweetened Ready-to-drink Coconut Water contain 1.4 times more Manganese than Boiled and Drained Carrots.
• Both Boiled Carrots and Unsweetened Ready-to-drink Coconut Water contain similar levels of Water per 14 ounces.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Calcium, Iron, Magnesium and Phosphorus
• Both Boiled and Drained Carrots as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Copper, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 1.9 times more Carbohydrate and more Fiber than Unsweetened Ready-to-drink Coconut Water.
• While 14 oz of Unsweetened Ready-to-drink Coconut Water contain 5.9 times more Fructose than Boiled and Drained Carrots.
• Both Boiled Carrots and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.