Comparing Nutrients in 14 ounces Frozen Carrots VS Unsweetened Ready-to-drink Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Frozen Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	4.93% 143kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	13% 17g	130g per day for Men 19-50 years
Sugars	26% 19g	21.5% 15.6g	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	1.7% 1.23g	11.7% 8.5g	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	% 1.6g	% 3.25g	g per day for Men 19-50 years
Sucrose	% 16g	% 3.8g	g per day for Men 19-50 years
Fiber	34.5% 13g	0% 0g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	9.92% 0.12mg	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	11.5% 1.84mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	43.7% 39.3mg	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	15% 2.26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	14.3% 143mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	3.53% 0.032mg	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	22% 1.75mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	38% 0.88mg	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	18.7% 131mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.66% 357g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Unsweetened Ready-to-drink Coconut Water per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Unsweetened Ready-to-drink Coconut Water:

• 14 ounces of Frozen Carrots have more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• While 14 oz of Unsweetened Ready-to-drink Coconut Water contain 4 times more Vitamin C than Frozen Carrots, Unprepared.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Unsweetened Ready-to-drink Coconut Water:

• 14 ounces of Frozen Carrots have 5.1 times more Calcium, 9.3 times more Copper, 14.7 times more Iron, 2 times more Magnesium, 6.6 times more Phosphorus, 1.4 times more Potassium, 2.6 times more Sodium and 16.5 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 14 oz of Unsweetened Ready-to-drink Coconut Water contain 1.3 times more Manganese than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Unsweetened Ready-to-drink Coconut Water contain similar levels of Water per 14 ounces.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Frozen Carrots, Unprepared as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 1.9 times more Carbohydrate, 1.2 times more Sugars and more Fiber than Unsweetened Ready-to-drink Coconut Water.
• While 14 oz of Unsweetened Ready-to-drink Coconut Water contain 6.9 times more Fructose than Frozen Carrots, Unprepared.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Frozen Carrots, Unprepared as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.