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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots with Salt	6%	16%	78%
Canned Carrots with Liquids	9%	5%	86%

Macro Nutrients

	Cooked Frozen Carrots with Salt	Canned Carrots with Liquids	Recommended Dietary Allowance
Energy	12.8% 370kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	34% 24.6g	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	3.86% 2.8g	3.6% 2.6g	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	% 3.6g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 19g	g per day for Men 19-50 years
Fiber	87% 33g	47.4% 18g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots with Salt	Canned Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	940% 8460μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	86% 1.12mg	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	27.5% 110μg	20% 80μg	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	25.6% 23mg	22.2% 20mg	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	67.3% 10mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots with Salt	Canned Carrots with Liquids	Recommended Dietary Allowance
Calcium	35% 350mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	114% 1.03mg	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	66.3% 5.3mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	196% 4.5mg	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	44.3% 310mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	197% 2950mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25% 930g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Frozen Carrots with Salt has 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Canned Carrots with Liquids.
• While 1 kg of Canned Carrots Solids and Liquids contains 1.3 times more Vitamin B6 than Boiled Frozen Carrots, drained with Salt.
• Both Cooked Frozen Carrots with Salt and Canned Carrots with Liquids provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Canned Carrots with Liquids have insufficient amounts of Vitamin B1
• Both Boiled Frozen Carrots, drained with Salt as well as Canned Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Carrots with Salt has 1.2 times more Magnesium, 1.6 times more Phosphorus, 1.2 times more Potassium, 8.7 times more Sodium and 1.2 times more Zinc than Canned Carrots with Liquids.
• While 1 kg of Canned Carrots Solids and Liquids contains 1.3 times more Copper and 2.7 times more Manganese than Boiled Frozen Carrots, drained with Salt.
• Both Cooked Frozen Carrots with Salt and Canned Carrots with Liquids contain similar levels of Calcium, Iron and Water per one kilogram.
• Both Boiled Frozen Carrots, drained with Salt as well as Canned Carrots Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots with Salt has 1.4 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Fiber than Canned Carrots with Liquids.
• Both Boiled Frozen Carrots, drained with Salt as well as Canned Carrots Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.