Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	7.93% 230kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	101% 131g	130g per day for Men 19-50 years
Sugars	34% 24.6g	43% 31g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	116% 44g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	681% 6130μg	238% 2140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	57% 0.74mg	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	20% 80μg	47.5% 190μg	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	22.2% 20mg	35.6% 32mg	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	48.7% 7.3mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	196% 235μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	31% 310mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	92% 0.83mg	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	65% 5.2mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	165% 3.8mg	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	28.6% 200mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25% 930g	22.5% 832g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Frozen Mixed Vegetables per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Cooked Frozen Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Cooked Frozen Mixed Vegetables:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.9 times more Vitamin A, 1.5 times more Vitamin B6 and 1.9 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 3.7 times more Vitamin B1, 4.4 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B9, 1.6 times more Vitamin C and 2.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cooked Frozen Mixed Vegetables:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.2 times more Calcium, 1.2 times more Copper and 6.9 times more Sodium than Cooked Frozen Mixed Vegetables.
• While 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 1.6 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Mixed Vegetables contain similar levels of Manganese, Potassium and Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 2.8 times more Energy, 2.4 times more Carbohydrate, 1.3 times more Sugars, 2.4 times more Fiber and 4.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.