Comparing Nutrients in 1 pound Apples, dried, sulfured, stewed, with added sugar VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, with added sugar	1%	1%	98%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Apples, dried, sulfured, stewed, with added sugar	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	13% 376kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	NA	1.75% 1.27g	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	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, with added sugar	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	29.3% 0.38mg	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	0% 0μg	12.5% 50μg	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	4.54% 4.1mg	11.6% 10.4mg	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	NA	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, with added sugar	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	41.3% 0.37mg	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	17.6% 1.4mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	33% 0.76mg	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	5.2% 36.3mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.66% 357g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples, dried, sulfured, stewed, with added sugar VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Apples, dried, sulfured, stewed, with added sugar versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Apples, dried, sulfured, stewed, with added sugar vs Cooked Frozen Carrots:

• 1 lb of Boiled and Drained Frozen Carrots contains 846 times more Vitamin A, 5 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B3, 3.2 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B9 and 2.6 times more Vitamin C than Apples, dried, sulfured, stewed, with added sugar.
• 1 pound of Apples, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Apples, dried, sulfured, stewed, with added sugar as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Apples, dried, sulfured, stewed, with added sugar vs Cooked Frozen Carrots:

• 1 lb of Boiled and Drained Frozen Carrots contains 11.7 times more Calcium, 2 times more Copper, 1.7 times more Iron, 3.7 times more Magnesium, 8.4 times more Manganese, 3.9 times more Phosphorus, 2 times more Potassium, 3.1 times more Sodium and 8.8 times more Zinc than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar and Cooked Frozen Carrots contain similar levels of Water per one pound.
• 1 pound of Apples, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apples, dried, sulfured, stewed, with added sugar has 2.2 times more Energy and 2.7 times more Carbohydrate than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 11 times more Omega 3 and 1.7 times more Fiber than Apples, dried, sulfured, stewed, with added sugar.
• 1 pound of Apples, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Apples, dried, sulfured, stewed, with added sugar as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in one pound.