Comparing Nutrients in 1 pound 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	5.63% 163kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	436% 139g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	23.2% 30g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	16.4% 0.21mg	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	11.3% 45.4μg	26% 104μg	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	12.6% 11.3mg	14% 12.7mg	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	17.2% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	16.3% 163mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	191% 1.7mg	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	25% 2mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	257% 5.9mg	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	21.4% 150mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	11% 408g	6.6% 244g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 1.5 times more Fiber than Raw Coconut Cream.
• While 1 lb 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 pound.
• 1 pound 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 pound.