Comparing Nutrients in 14 ounces Puddings, tapioca, ready-to-eat VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.8% 516kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	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	1.7% 0.29g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	0% 0g	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	% 0g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 50g	% 13.7g	g per day for Men 19-50 years
Fiber	0% 0g	34.5% 13g	38g per day for Men 19-50 years
Protein	14% 7.74g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	2.98% 12μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	3.97% 0.6mg	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

	Puddings, tapioca, ready-to-eat	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	28% 282mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	5.46% 0.44mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	34% 238mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.7% 285g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, tapioca, ready-to-eat 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 Puddings, tapioca, ready-to-eat vs Cooked Frozen Carrots:

• 14 ounces of Puddings, tapioca, ready-to-eat have 2.6 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 6.4 times more Vitamin B3, 3.5 times more Vitamin B6, 3.7 times more Vitamin B9, 7.7 times more Vitamin C, 6.7 times more Vitamin E and 34 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Puddings, tapioca, ready-to-eat vs Cooked Frozen Carrots:

• 14 ounces of Puddings, tapioca, ready-to-eat have 2 times more Calcium, 1.9 times more Phosphorus and 2.5 times more Sodium than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 4.6 times more Copper, 4.8 times more Iron, 1.8 times more Magnesium, 15.2 times more Manganese, 2.1 times more Potassium, 1.6 times more Zinc and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Puddings, tapioca, ready-to-eat 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 Puddings, tapioca, ready-to-eat have 3.5 times more Energy, 5.7 times more Fat, 8 times more Saturated Fat, 2.8 times more Carbohydrate, 3.7 times more Sugars and 3.4 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Omega 3 and more Fiber than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Puddings, tapioca, ready-to-eat as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in 14 ounces.