Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Ready-to-drink Tropical Punch

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Ready-to-drink Tropical Punch	0%	0%	100%

Macro Nutrients

	Cooked Frozen Carrots	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Energy	5.06% 147kcal	1.37% 39.7kcal	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	7.63% 9.92g	130g per day for Men 19-50 years
Sugars	22.3% 16g	13.7% 9.92g	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	Ready-to-drink Tropical Punch	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	0% 0mg	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	0% 0mg	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	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	11% 43.7μg	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	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	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	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	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	0% 0mg	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	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	0% 0mg	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	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	0% 0mg	11mg per day for Men 19-50 years
Water	9.7% 358g	10.5% 387g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Ready-to-drink Tropical Punch per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Ready-to-drink Tropical Punch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Ready-to-drink Tropical Punch:

• 14 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Ready-to-drink Tropical Punch.
• 14 ounces of Ready-to-drink Tropical Punch have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Ready-to-drink Tropical Punch have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Ready-to-drink Tropical Punch:

• 14 ounces of Cooked Frozen Carrots have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, 4.5 times more Sodium and more Zinc than Ready-to-drink Tropical Punch.
• Both Cooked Frozen Carrots and Ready-to-drink Tropical Punch contain similar levels of Water per 14 ounces.
• 14 ounces of Ready-to-drink Tropical Punch lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Ready-to-drink Tropical Punch 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, 3.1 times more Carbohydrate, 1.6 times more Sugars and more Fiber than Ready-to-drink Tropical Punch.
• 14 ounces of Ready-to-drink Tropical Punch provide inadequate amounts of Omega 3, Carbohydrate and Fiber
• Both Boiled and Drained Frozen Carrots as well as Ready-to-drink Tropical Punch provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.