Comparing Nutrients in 14 ounces Frozen Carrots VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Frozen Carrots	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	4.93% 143kcal	69.4% 2012kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	249% 79.7g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	22.4% 3.8g	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	184% 240g	130g per day for Men 19-50 years
Sugars	26% 19g	282% 204g	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	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	57.4% 22g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Candies, sweet chocolate	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	13% 0.17mg	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	2.98% 12μg	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	0% 0mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	14.3% 143mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	253% 2.28mg	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	22% 1.75mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	85.2% 1.96mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	9.66% 357g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Candies, sweet chocolate per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Candies, sweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Candies, sweet chocolate:

• 14 ounces of Frozen Carrots have more Vitamin A, 2.2 times more Vitamin B1, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 2.8 times more Vitamin K than Candies, sweet chocolate.
• While 14 oz of Candies, sweet chocolate contain 6.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Frozen Carrots, Unprepared.
• 14 ounces of Candies, sweet chocolate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Frozen Carrots, Unprepared as well as Candies, sweet chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Candies, sweet chocolate:

• 14 ounces of Frozen Carrots have 1.5 times more Calcium, 4.3 times more Sodium and 180.1 times more Water than Candies, sweet chocolate.
• While 14 oz of Candies, sweet chocolate contain 7.8 times more Copper, 6.3 times more Iron, 9.4 times more Magnesium, 2.9 times more Manganese, 4.5 times more Phosphorus, 4 times more Selenium and 4.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Candies, sweet chocolate contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Candies, sweet chocolate contain 14.1 times more Energy, 74.3 times more Fat, 427.2 times more Saturated Fat, 3.9 times more Omega 6, 7.6 times more Carbohydrate, 10.8 times more Sugars, 1.7 times more Fiber and 5 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Frozen Carrots, Unprepared as well as Candies, sweet chocolate provide inadequate amounts of Omega 3 in 14 ounces.