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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 14 ounces of Cooked Frozen Carrots have 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 Cooked Frozen Carrots and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink 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 Boiled and Drained Frozen Carrots as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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