Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Cooked Frozen Carrots	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	5.06% 147kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	NA	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	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	22.3% 16g	71% 51.4g	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	31.5% 23g	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	% 22.4g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 0.28g	g per day for Men 19-50 years
Fiber	34.5% 13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	373% 3358μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	3.05% 0.04mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	93% 83.7mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	14% 139mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	7.5% 0.067mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	10% 0.23mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.7% 358g	8.96% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Guava Nectar with Vitamin C per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Canned Guava Nectar with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Canned Guava Nectar with Vitamin C:

• 14 ounces of Cooked Frozen Carrots have 10 times more Vitamin B1, 12.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 8.4 times more Vitamin B6, 3.7 times more Vitamin B9, 20.2 times more Vitamin E and 13.6 times more Vitamin K than Canned Guava Nectar with Vitamin C.
• While 14 oz of Canned Guava Nectar with Vitamin C contain 9.2 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 14 ounces of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Canned Guava Nectar with Vitamin C:

• 14 ounces of Cooked Frozen Carrots have 4.4 times more Calcium, 4.8 times more Copper, 1.4 times more Iron, 5.5 times more Magnesium, 2.9 times more Manganese, 15.5 times more Phosphorus, 4.9 times more Potassium, 9.8 times more Sodium and 11.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Cooked Frozen Carrots and Canned Guava Nectar with Vitamin C contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 3.3 times more Fiber than Canned Guava Nectar with Vitamin C.
• While 14 oz of Canned Guava Nectar with Vitamin C contain 1.7 times more Energy, 2.1 times more Carbohydrate, 3.2 times more Sugars and 20.6 times more Fructose than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Carrots as well as Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein in 14 ounces.