Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Cooked Frozen Carrots	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	12.8% 370kcal	149% 4330kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	247% 240g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	270% 86.3g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	181% 30.8g	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	405% 527g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	552% 400g	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	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	65.8% 25g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Vitamin A	940% 8460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	36% 0.47mg	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	5% 20μg	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	2.22% 2mg	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	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	35% 350mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	139% 1.25mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	293% 6.73mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	107% 1600mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.4% 903g	5.68% 210g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Frostings, coconut-nut, ready-to-eat per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Frostings, coconut-nut, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Frostings, coconut-nut, ready-to-eat:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6, 5.5 times more Vitamin B9, 11.5 times more Vitamin C and 3.5 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• Both Cooked Frozen Carrots and Frostings, coconut-nut, ready-to-eat provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Frostings, coconut-nut, ready-to-eat:

• 1 kilogram of Cooked Frozen Carrots has 2.7 times more Calcium and 4.3 times more Water than Frostings, coconut-nut, ready-to-eat.
• While 1 kg of Frostings, coconut-nut, ready-to-eat contains 1.5 times more Copper, 1.7 times more Magnesium, 4 times more Manganese, 2 times more Phosphorus, 4.2 times more Selenium and 2.7 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frostings, coconut-nut, ready-to-eat contain similar levels of Iron, Potassium and Zinc per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 kilogram of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Fiber than Frostings, coconut-nut, ready-to-eat.
• While 1 kg of Frostings, coconut-nut, ready-to-eat contains 11.7 times more Energy, 35.3 times more Fat, 71.9 times more Saturated Fat, 3.1 times more Omega 3, 10.6 times more Omega 6, 6.8 times more Carbohydrate, 9.8 times more Sugars and 2.6 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein