Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Frozen Carrots	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	5.06% 147kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	1.84% 0.31g	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	17% 22g	130g per day for Men 19-50 years
Sugars	22.3% 16g	13.6% 9.84g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	373% 3358μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	34% 0.44mg	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	8.93% 35.7μg	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	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	46% 0.41mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	77.7% 1.8mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.7% 358g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Canned Carrots with Salt:

• Boiled and Drained Frozen Carrots have 1.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.2 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Drained Canned Carrots with Salt have similar amounts of Vitamin C per 14 oz.
• Both Boiled and Drained Frozen Carrots as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Canned Carrots with Salt:

• Boiled and Drained Frozen Carrots have 1.4 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Selenium and 1.3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Copper, 2.7 times more Manganese and 4.1 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Drained Canned Carrots with Salt have similar amounts of Iron, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Carrots have 1.5 times more Energy, 4 times more Omega 3, 3.7 times more Omega 6, 1.4 times more Carbohydrate, 1.6 times more Sugars and 2.2 times more Fiber than Drained Canned Carrots with Salt.
• Both Boiled and Drained Frozen Carrots and Drained Canned Carrots with Salt have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Frozen Carrots as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.