Comparing Nutrients in 14 ounces Mammy-apple VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Mammy-apple	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.98% 202kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	NA	1.53% 1.1g	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	NA	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	3.54% 2g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	25.6% 0.33mg	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	14% 55.6μg	11% 43.7μg	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	61.7% 55.6mg	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	36% 0.33mg	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	34.7% 2.78mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.66mg	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	6.24% 43.7mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Mammy-apple VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Mammy-apple versus 14 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Mammy-apple vs Cooked Frozen Carrots:

• 14 ounces of Mammy-apple have 1.3 times more Vitamin B9 and 6.1 times more Vitamin C than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 70.5 times more Vitamin A, 1.5 times more Vitamin B1 and 1.7 times more Vitamin B5 than Raw Mammy-apple.
• Both Mammy-apple and Cooked Frozen Carrots provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Mammy-apple have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Mammy-apple as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Mammy-apple vs Cooked Frozen Carrots:

• 14 ounces of Mammy-apple have 1.3 times more Iron and 1.5 times more Magnesium than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 3.2 times more Calcium, 2.8 times more Phosphorus, 4.1 times more Potassium, 3.9 times more Sodium and 3.5 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Cooked Frozen Carrots contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Mammy-apple lack sufficient amounts of Calcium, Phosphorus, Potassium and Zinc
• Both Raw Mammy-apple as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mammy-apple have 1.6 times more Carbohydrate than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Omega 3 than Raw Mammy-apple.
• Both Mammy-apple and Cooked Frozen Carrots offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Mammy-apple provide inadequate amounts of Omega 3
• Both Raw Mammy-apple as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.