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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Passion-fruit Juice, Purple	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.98% 202kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	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	0.68% 0.12g	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	41.5% 54g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	73.4% 53g	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	2.1% 0.79g	34.5% 13g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	16% 143μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.2% 5.8mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	6.95% 27.8μg	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	131% 118mg	10% 9.13mg	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	0.26% 0.04mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.6% 16mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	12% 0.95mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	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	7.37% 51.6mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.7% 358g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Passion-fruit Juice, Purple have 3.5 times more Vitamin B2, 3.5 times more Vitamin B3 and 13 times more Vitamin C than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 23.5 times more Vitamin A, more Vitamin B1, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9, 101 times more Vitamin E and 34 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• 14 ounces of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Passion-fruit Juice, Purple as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Passion-fruit Juice, Purple have 1.5 times more Magnesium and 1.4 times more Potassium than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 8.8 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 2.4 times more Phosphorus, 9.8 times more Sodium and 7 times more Zinc than Raw Passion-fruit Juice, Purple.
• Both Passion-fruit Juice, Purple and Cooked Frozen Carrots contain similar levels of Water per 14 ounces.
• 14 ounces of Passion-fruit Juice, Purple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Passion-fruit Juice, Purple 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 Passion-fruit Juice, Purple have 1.8 times more Carbohydrate and 3.3 times more Sugars than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Omega 3 and 16.5 times more Fiber than Raw Passion-fruit Juice, Purple.
• 14 ounces of Passion-fruit Juice, Purple provide inadequate amounts of Omega 3 and Fiber
• Both Raw Passion-fruit Juice, Purple as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.