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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Frozen Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	4.93% 143kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.05% 0.016g	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	0.68% 0.12g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	26% 19g	73.4% 53g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	313% 2818μg	16% 143μg	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	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	36.2% 5.8mg	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	15.3% 0.2mg	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	6.95% 27.8μg	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	131% 118mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	14.3% 143mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	23.4% 0.21mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	16% 67.5mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.66% 357g	9.2% 340g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Passion-fruit Juice, 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 Juice, Purple:

• 14 ounces of Frozen Carrots have 19.7 times more Vitamin A, more Vitamin B1, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 57 times more Vitamin E and 44 times more Vitamin K than Passion-fruit Juice, Purple.
• While 14 oz of Raw Passion-fruit Juice, Purple contain 3.5 times more Vitamin B2, 3.1 times more Vitamin B3 and 11.9 times more Vitamin C than Frozen Carrots, Unprepared.
• 14 ounces of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Carrots have 9 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 2.5 times more Phosphorus, 11.3 times more Sodium and 6.6 times more Zinc than Passion-fruit Juice, Purple.
• While 14 oz of Raw Passion-fruit Juice, Purple contain 1.4 times more Magnesium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Passion-fruit Juice, Purple contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Passion-fruit Juice, Purple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Frozen Carrots, Unprepared as well as Raw Passion-fruit Juice, Purple lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 16.5 times more Fiber than Passion-fruit Juice, Purple.
• While 14 oz of Raw Passion-fruit Juice, Purple contain 1.7 times more Carbohydrate and 2.8 times more Sugars than Frozen Carrots, Unprepared.
• 14 ounces of Passion-fruit Juice, Purple provide inadequate amounts of Fiber
• Both Frozen Carrots, Unprepared as well as Raw Passion-fruit Juice, Purple provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.