Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Cooked Frozen Carrots	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	5.06% 147kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	25% 4.27g	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	94% 122g	130g per day for Men 19-50 years
Sugars	22.3% 16g	108% 78g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	373% 3358μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	12.2% 0.16mg	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	16% 63.5μg	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	9.7% 8.73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	14% 139mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	31.3% 0.28mg	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	40.7% 3.25mg	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	22.4% 0.52mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	93% 1393mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.7% 358g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Desserts, apple crisp, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Cooked Frozen Carrots have 29.2 times more Vitamin A, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin E and 3.3 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 2.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Carrots as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Cooked Frozen Carrots have 1.4 times more Magnesium, 1.3 times more Manganese, 2.5 times more Potassium, 1.9 times more Zinc and 1.4 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 1.5 times more Iron, 5.8 times more Selenium and 5.9 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Desserts, apple crisp, prepared-from-recipe contain similar levels of Calcium, Copper and Phosphorus per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 2.4 times more Fiber than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 4.4 times more Energy, 5 times more Fat, 5.7 times more Saturated Fat, 1.6 times more Omega 3, 3.7 times more Omega 6, 4 times more Carbohydrate, 4.8 times more Sugars and 3 times more Protein than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein