Comparing Nutrients in 14 ounces Frozen Carrots VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Frozen Carrots	Raw Coconut Cream	Recommended Dietary Allowance
Energy	4.93% 143kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	381% 122g	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	8.85% 1.5g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	26% 19g	NA	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	23% 8.73g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Raw Coconut Cream	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	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	14.3% 0.19mg	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	23% 91μg	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	12.3% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	167% 1.5mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	225% 5.18mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	9.66% 357g	5.8% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Raw Coconut Cream per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Raw Coconut Cream:

• 14 ounces of Frozen Carrots have more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B2 and 2 times more Vitamin B6 than Raw Coconut Cream.
• While 14 oz of Raw Coconut Cream contain 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Raw Coconut Cream provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Raw Coconut Cream have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Carrots, Unprepared as well as Raw Coconut Cream have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Raw Coconut Cream:

• 14 ounces of Frozen Carrots have 3.3 times more Calcium, 17 times more Sodium and 1.7 times more Water than Raw Coconut Cream.
• While 14 oz of Raw Coconut Cream contain 5.1 times more Copper, 5.2 times more Iron, 2.3 times more Magnesium, 7.6 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium and 2.9 times more Zinc than Frozen Carrots, Unprepared.
• 14 ounces of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 1.5 times more Fiber than Raw Coconut Cream.
• While 14 oz of Raw Coconut Cream contain 9.2 times more Energy, 75.4 times more Fat, 654.3 times more Saturated Fat, 1.5 times more Omega 6 and 4.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Raw Coconut Cream offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in 14 ounces.