Comparing Nutrients in 14 ounces Syrups, corn, high-fructose VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, high-fructose	0%	0%	100%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Syrups, corn, high-fructose	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	38.5% 1115kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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% 0g	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	232% 302g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	414% 300g	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	0% 0g	34.5% 13g	38g per day for Men 19-50 years
Protein	0% 0g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, high-fructose	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	0% 0mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.044mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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% 0mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, high-fructose	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	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	1.5% 0.12mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	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	0% 0mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	2.57% 95g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, corn, high-fructose VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Syrups, corn, high-fructose 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 Syrups, corn, high-fructose vs Cooked Frozen Carrots:

• 14 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, more Vitamin B1, 1.9 times more Vitamin B2, more Vitamin B3, 15.8 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, high-fructose.
• 14 ounces of Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Syrups, corn, high-fructose 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 Syrups, corn, high-fructose vs Cooked Frozen Carrots:

• 14 oz of Boiled and Drained Frozen Carrots contain more Calcium, 2.8 times more Copper, 17.7 times more Iron, more Magnesium, 1.8 times more Manganese, more Phosphorus, more Potassium, 29.5 times more Sodium, 17.5 times more Zinc and 3.8 times more Water than Syrups, corn, high-fructose.
• 14 ounces of Syrups, corn, high-fructose lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Syrups, corn, high-fructose 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 Syrups, corn, high-fructose have 7.6 times more Energy, 9.8 times more Carbohydrate and 18.5 times more Sugars than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Omega 3 and more Fiber than Syrups, corn, high-fructose.
• 14 ounces of Syrups, corn, high-fructose provide inadequate amounts of Omega 3 and Fiber
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Syrups, corn, high-fructose as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in 14 ounces.