Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Cooked Frozen Carrots	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	12.8% 370kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	72.3% 23g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	118% 20g	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	343% 445g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	304% 220g	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	63% 45.7g	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	% 49g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 110g	g per day for Men 19-50 years
Fiber	87% 33g	42% 16g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	940% 8460μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	30% 0.39mg	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	52.5% 210μg	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	63.3% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.3% 10mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	35% 350mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	164% 1.48mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	101% 2.33mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24.4% 903g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Pie, Dutch Apple, Commercially Prepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Pie, Dutch Apple, Commercially Prepared:

• 1 kilogram of Cooked Frozen Carrots has 47 times more Vitamin A, 1.8 times more Vitamin B5 and 2.2 times more Vitamin B6 than Pie, Dutch Apple, Commercially Prepared.
• While 1 kg of Pie, Dutch Apple, Commercially Prepared contains 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pie, Dutch Apple, Commercially Prepared provide similar amounts of Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Carrots as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Pie, Dutch Apple, Commercially Prepared:

• 1 kilogram of Cooked Frozen Carrots has 2.5 times more Calcium, 1.4 times more Magnesium, 2.5 times more Potassium, 1.8 times more Zinc and 2.2 times more Water than Pie, Dutch Apple, Commercially Prepared.
• While 1 kg of Pie, Dutch Apple, Commercially Prepared contains 1.8 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 3.7 times more Selenium and 3.4 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pie, Dutch Apple, Commercially Prepared contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 2.1 times more Fiber than Pie, Dutch Apple, Commercially Prepared.
• While 1 kg of Pie, Dutch Apple, Commercially Prepared contains 7.8 times more Energy, 16.9 times more Fat, 19.3 times more Saturated Fat, 2.7 times more Omega 3, 6.9 times more Omega 6, 5.8 times more Carbohydrate, 5.4 times more Sugars, 16.3 times more Fructose and 3.7 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein