Comparing Nutrients in 1 pound Canned Coconut Cream sweetened VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Canned Coconut Cream sweetened	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	56% 1619kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	76.3% 74g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	219% 70g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	186% 241g	27% 35g	130g per day for Men 19-50 years
Sugars	322% 234g	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	0% 0g	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	% 0g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 234g	% 15.6g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	39.4% 15g	38g per day for Men 19-50 years
Protein	9.48% 5.3g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16% 63.5μg	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	0% 0mg	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	3.93% 0.59mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.8% 18mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	7.37% 0.59mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	14.3% 100mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.55% 131g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Coconut Cream sweetened 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 Canned Coconut Cream sweetened vs Cooked Frozen Carrots:

• 1 pound of Canned Coconut Cream sweetened has 1.3 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 1.4 times more Vitamin B1, 10.9 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin C, 7.8 times more Vitamin E and 136 times more Vitamin K than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Cooked Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Canned Coconut Cream sweetened 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 Canned Coconut Cream sweetened vs Cooked Frozen Carrots:

• 1 pound of Canned Coconut Cream sweetened has 2.9 times more Copper, 1.5 times more Magnesium, 4.9 times more Manganese, 9.2 times more Selenium and 1.7 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 8.8 times more Calcium, 4.1 times more Iron, 1.4 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Sodium and 3.1 times more Water than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Coconut Cream sweetened has 9.6 times more Energy, 24 times more Fat, 128.9 times more Saturated Fat, 6.9 times more Carbohydrate, 12.6 times more Sugars and 2 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Omega 3 and 16.5 times more Fiber than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Fiber
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Canned Coconut Cream sweetened as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.