Comparing Nutrients in 14 ounces Mammy-apple VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Mammy-apple	Frozen Carrots	Recommended Dietary Allowance
Energy	6.98% 202kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	5.77% 0.98g	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	24% 31.4g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	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	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	14.6% 0.17mg	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	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	32.6% 0.29mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	29.5% 0.68mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.66% 357g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Mammy-apple have 1.4 times more Vitamin B9 and 5.6 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 59.2 times more Vitamin A, 2.2 times more Vitamin B1 and 1.8 times more Vitamin B5 than Raw Mammy-apple.
• Both Mammy-apple and 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Mammy-apple have 1.6 times more Iron and 1.3 times more Magnesium than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 3.3 times more Calcium, 3 times more Phosphorus, 5 times more Potassium, 4.5 times more Sodium and 3.3 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and 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 Frozen Carrots, Unprepared 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 Frozen Carrots.
• Both Mammy-apple and Frozen Carrots offer comparable quantities of Fiber per 14 ounces.
• Both Raw Mammy-apple as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.