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

Macros Ratio

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

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	100% 2900kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	72.3% 23g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	343% 445g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	304% 220g	56.3% 40.8g	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	63% 45.7g	3.86% 2.8g	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	% 49g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 110g	% 34.4g	g per day for Men 19-50 years
Fiber	42% 16g	87% 33g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	20% 180μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.4% 11mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	64.6% 0.84mg	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	52.5% 210μg	27.5% 110μg	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	63.3% 57mg	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.6mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	14% 140mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	91% 0.82mg	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	114% 9.1mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	72.6% 1.67mg	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	41.4% 290mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	11% 411g	24.4% 903g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Pie, Dutch Apple, Commercially Prepared has 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B9, 2.5 times more Vitamin C and 1.2 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 47 times more Vitamin A, 1.8 times more Vitamin B5 and 2.2 times more Vitamin B6 than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Cooked Frozen Carrots provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Pie, Dutch Apple, Commercially Prepared as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Pie, Dutch Apple, Commercially Prepared has 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 Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 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.
• Both Pie, Dutch Apple, Commercially Prepared and Cooked Frozen Carrots contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, Dutch Apple, Commercially Prepared has 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 Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.1 times more Fiber than Pie, Dutch Apple, Commercially Prepared.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein