Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Assorted Flavors Calorie-free Powerade Zero Ion4

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Assorted Flavors Calorie-free Powerade Zero Ion4	0%	0%	0%

Macro Nutrients

	Cooked Frozen Carrots	Assorted Flavors Calorie-free Powerade Zero Ion4	Recommended Dietary Allowance
Energy	5.06% 147kcal	0% 0kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0% 0g	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% 0g	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	0% 0g	130g per day for Men 19-50 years
Sugars	22.3% 16g	0% 0g	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	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	Assorted Flavors Calorie-free Powerade Zero Ion4	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	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	17% 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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28% 0.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	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	26.7% 4mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Assorted Flavors Calorie-free Powerade Zero Ion4	Recommended Dietary Allowance
Calcium	14% 139mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	2.65% 0.024mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	NA	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% 0mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	1.17% 39.7mg	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	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Assorted Flavors Calorie-free Powerade Zero Ion4 per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Assorted Flavors Calorie-free Powerade Zero Ion4 to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Assorted Flavors Calorie-free Powerade Zero Ion4:

• 14 ounces of Cooked Frozen Carrots have more Vitamin A, 2.7 times more Vitamin B1, more Vitamin B2, 1.5 times more Vitamin B6, more Vitamin B9, 1.8 times more Vitamin E and 68 times more Vitamin K than Assorted Flavors Calorie-free Powerade Zero Ion4.
• While 14 oz of Assorted Flavors Calorie-free Powerade Zero Ion4 contain 2 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Assorted Flavors Calorie-free Powerade Zero Ion4 provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 14 ounces of Assorted Flavors Calorie-free Powerade Zero Ion4 have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Assorted Flavors Calorie-free Powerade Zero Ion4 have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Assorted Flavors Calorie-free Powerade Zero Ion4:

• 14 ounces of Cooked Frozen Carrots have 17.5 times more Calcium, 13.7 times more Copper, 10.6 times more Iron, 11 times more Magnesium, more Phosphorus, 19.2 times more Potassium, 1.4 times more Sodium and 35 times more Zinc than Assorted Flavors Calorie-free Powerade Zero Ion4.
• Both Cooked Frozen Carrots and Assorted Flavors Calorie-free Powerade Zero Ion4 contain similar levels of Water per 14 ounces.
• 14 ounces of Assorted Flavors Calorie-free Powerade Zero Ion4 lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Assorted Flavors Calorie-free Powerade Zero Ion4 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, more Carbohydrate, more Sugars and more Fiber than Assorted Flavors Calorie-free Powerade Zero Ion4.
• 14 ounces of Assorted Flavors Calorie-free Powerade Zero Ion4 provide inadequate amounts of Omega 3, Carbohydrate and Fiber
• Both Boiled and Drained Frozen Carrots as well as Assorted Flavors Calorie-free Powerade Zero Ion4 provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.