Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Fruit syrup

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Cooked Frozen Carrots	Fruit syrup	Recommended Dietary Allowance
Energy	5.06% 147kcal	46.7% 1353kcal	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	260% 338g	130g per day for Men 19-50 years
Sugars	22.3% 16g	290% 210g	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	1.04% 0.4g	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	Fruit syrup	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	0.3% 0.048mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	0.79% 0.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	0.31% 0.004mg	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	7.06% 6.35mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Fruit syrup	Recommended Dietary Allowance
Calcium	14% 139mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	7.94% 0.071mg	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% 0.16mg	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	10.5% 0.24mg	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	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	0% 0mg	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	1.6% 58.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Fruit syrup per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Fruit syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Fruit syrup:

• 14 ounces of Cooked Frozen Carrots have more Vitamin A, 3.1 times more Vitamin B2, 34.7 times more Vitamin B3, 17.4 times more Vitamin B5, 84 times more Vitamin B6, more Vitamin B9, 1.4 times more Vitamin C, 101 times more Vitamin E and 136 times more Vitamin K than Fruit syrup.
• Both Cooked Frozen Carrots and Fruit syrup provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Fruit syrup have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Fruit syrup have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Fruit syrup:

• 14 ounces of Cooked Frozen Carrots have 4.4 times more Calcium, 4.6 times more Copper, 13.3 times more Iron, 11 times more Magnesium, 2.7 times more Manganese, more Phosphorus, 27.4 times more Potassium, more Sodium, 1.3 times more Zinc and 6.1 times more Water than Fruit syrup.
• 14 ounces of Fruit syrup lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Frozen Carrots as well as Fruit syrup 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 33 times more Fiber than Fruit syrup.
• While 14 oz of Fruit syrup contain 9.2 times more Energy, 11 times more Carbohydrate and 13 times more Sugars than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• 14 ounces of Fruit syrup provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Frozen Carrots as well as Fruit syrup provide inadequate amounts of Omega 6 and Protein in 14 ounces.