Comparing Nutrients in 14 ounces Frozen Carrots VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Frozen Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	4.93% 143kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	9.57% 1.63g	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	71.4% 93g	130g per day for Men 19-50 years
Sugars	26% 19g	61.3% 44.5g	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	109% 41.3g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	313% 2818μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	37.2% 5.95mg	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	30.5% 0.4mg	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	14% 55.6μg	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	132% 119mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	38% 0.34mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	NA	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.66% 357g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Passion-fruit, Purple per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Passion-fruit, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Passion-fruit, Purple:

• 14 ounces of Frozen Carrots have 11.1 times more Vitamin A, more Vitamin B1, 28.5 times more Vitamin E and 25.1 times more Vitamin K than Passion-fruit, Purple.
• While 14 oz of Raw Passion-fruit, Purple contain 3.5 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B9 and 12 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Passion-fruit, Purple provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Passion-fruit, Purple:

• 14 ounces of Frozen Carrots have 3 times more Calcium, 2.4 times more Sodium, 3.3 times more Zinc and 1.2 times more Water than Passion-fruit, Purple.
• While 14 oz of Raw Passion-fruit, Purple contain 3.6 times more Iron, 2.4 times more Magnesium, 2.1 times more Phosphorus and 1.5 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Passion-fruit, Purple contain similar levels of Copper per 14 ounces.
• 14 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• Both Frozen Carrots, Unprepared as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Passion-fruit, Purple contain 2.7 times more Energy, 1.7 times more Omega 6, 3 times more Carbohydrate, 2.4 times more Sugars, 3.2 times more Fiber and 2.8 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 Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in 14 ounces.