Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Cooked Frozen Carrots	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	5.06% 147kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	55.5% 72g	130g per day for Men 19-50 years
Sugars	22.3% 16g	NA	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	1.53% 1.1g	NA	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	26% 9.92g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	16.8% 0.22mg	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	11% 43.7μg	28.8% 115μg	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	10% 9.13mg	10.6% 9.53mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	14% 139mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	42.8% 0.38mg	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	26.3% 2.1mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	41.6% 0.96mg	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	17.6% 123mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.7% 358g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Harvard Beets with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Canned Harvard Beets with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Canned Harvard Beets with Liquids:

• 14 ounces of Cooked Frozen Carrots have 846 times more Vitamin A, 3 times more Vitamin B1, 5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Canned Harvard Beets with Liquids.
• While 14 oz of Canned Harvard Beets Solids and Liquids contain 1.4 times more Vitamin B2 and 2.6 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Harvard Beets with Liquids provide similar amounts of Vitamin B5 and Vitamin C per 14 ounces.
• 14 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled and Drained Frozen Carrots as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Canned Harvard Beets with Liquids:

• 14 ounces of Cooked Frozen Carrots have 3.2 times more Calcium, 1.5 times more Iron, 1.8 times more Phosphorus and 1.5 times more Zinc than Canned Harvard Beets with Liquids.
• While 14 oz of Canned Harvard Beets Solids and Liquids contain 1.7 times more Magnesium, 1.4 times more Manganese, 1.8 times more Selenium and 2.7 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Harvard Beets with Liquids contain similar levels of Copper, Potassium and Water per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 14 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 22 times more Omega 3 and 1.3 times more Fiber than Canned Harvard Beets with Liquids.
• While 14 oz of Canned Harvard Beets Solids and Liquids contain 2 times more Energy and 2.4 times more Carbohydrate than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• 14 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 6 and Protein in 14 ounces.