Comparing Nutrients in 1 kilogram COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Frozen Carrots	Recommended Dietary Allowance
Energy	11% 320kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	60.8% 79g	130g per day for Men 19-50 years
Sugars	84.3% 61g	65.7% 47.6g	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	44.4% 32.2g	4.28% 3.1g	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	% 22g	% 4g	g per day for Men 19-50 years
Sucrose	% 2g	% 40.5g	g per day for Men 19-50 years
Fiber	0% 0g	87% 33g	38g per day for Men 19-50 years
Protein	0% 0g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	73% 0.95mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	379% 9.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Frozen Carrots	Recommended Dietary Allowance
Calcium	1% 10mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	15.5% 620μg	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	11.3% 0.9mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	74.3% 1.7mg	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	1.43% 10mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25% 919g	24.3% 900g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Frozen Carrots:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 3.4 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, 4 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Frozen Carrots:

• Frozen Carrots, Unprepared contain 36 times more Calcium, more Copper, 4.9 times more Iron, more Magnesium, more Manganese, 33 times more Phosphorus, 13.1 times more Potassium, more Selenium, 1.6 times more Sodium and 33 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Frozen Carrots, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 1.3 times more Sugars and 10.4 times more Fructose than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Omega 3, 22.5 times more Omega 6, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Frozen Carrots, Unprepared have similar amounts of Energy and Carbohydrate per 1 kg.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.