Comparing Nutrients in 1 kilogram Frozen Carrots VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Frozen Carrots	Raw Coconut Cream	Recommended Dietary Allowance
Energy	12.4% 360kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	358% 347g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	961% 308g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	22.3% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	51% 66.5g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	NA	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	4.28% 3.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	58% 22g	38g per day for Men 19-50 years
Protein	14% 7.8g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	789% 7100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	25% 100μg	57.5% 230μg	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	27.8% 25mg	31% 28mg	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	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	36% 360mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	420% 3.78mg	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	55% 4.4mg	285% 23mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	567% 13mg	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	47% 330mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	24.3% 900g	14.6% 539g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Raw Coconut Cream per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Carrots versus 1 kg of Raw Coconut Cream to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Carrots vs Raw Coconut Cream:

• 1 kilogram of Frozen Carrots has more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B2 and 2 times more Vitamin B6 than Raw Coconut Cream.
• While 1 kg of Raw Coconut Cream contains 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Raw Coconut Cream provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Raw Coconut Cream have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Carrots, Unprepared as well as Raw Coconut Cream have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Raw Coconut Cream:

• 1 kilogram of Frozen Carrots has 3.3 times more Calcium, 17 times more Sodium and 1.7 times more Water than Raw Coconut Cream.
• While 1 kg of Raw Coconut Cream contains 5.1 times more Copper, 5.2 times more Iron, 2.3 times more Magnesium, 7.6 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium and 2.9 times more Zinc than Frozen Carrots, Unprepared.
• 1 kilogram of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 1.5 times more Fiber than Raw Coconut Cream.
• While 1 kg of Raw Coconut Cream contains 9.2 times more Energy, 75.4 times more Fat, 654.3 times more Saturated Fat, 1.5 times more Omega 6 and 4.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Raw Coconut Cream offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in one kilogram.