Comparing Nutrients in 14 ounces Coconut VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Coconut	Frozen Carrots	Recommended Dietary Allowance
Energy	48.4% 1405kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	368% 118g	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	8.54% 1.45g	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	46.5% 60.4g	24% 31.4g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	94% 35.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Coconut	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	25.8% 103μg	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	14.6% 13mg	11% 9.92mg	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	6.35% 0.95mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	121% 9.64mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	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	64% 448mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	5.04% 187g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Coconut 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 Coconut vs Frozen Carrots:

• 14 ounces of Coconut have 1.5 times more Vitamin B1, 1.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A, 1.9 times more Vitamin B2, 1.8 times more Vitamin B6, 2.4 times more Vitamin E and 88 times more Vitamin K than Raw Coconut Meat.
• Both Coconut and Frozen Carrots provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Coconut have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Meat as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Coconut vs Frozen Carrots:

• 14 ounces of Coconut have 5.9 times more Copper, 5.5 times more Iron, 2.7 times more Magnesium, 8.8 times more Manganese, 3.4 times more Phosphorus, 1.5 times more Potassium, 14.4 times more Selenium and 3.3 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.6 times more Calcium, 3.4 times more Sodium and 1.9 times more Water than Raw Coconut Meat.
• 14 ounces of Coconut lack sufficient amounts of Calcium
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Coconut have 9.8 times more Energy, 72.8 times more Fat, 631.9 times more Saturated Fat, 1.5 times more Omega 6, 1.9 times more Carbohydrate, 1.3 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Frozen Carrots.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Coconut Meat as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 in 14 ounces.