Comparing Nutrients in 1 pound Coconut VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Coconut	Frozen Carrots	Recommended Dietary Allowance
Energy	55.4% 1606kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	421% 135g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	9.77% 1.66g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	27.6% 36g	130g per day for Men 19-50 years
Sugars	39% 28.3g	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	107% 41g	39.4% 15g	38g per day for Men 19-50 years
Protein	27% 15g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Coconut	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	33% 0.43mg	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	29.5% 118μg	11.3% 45.4μg	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	16.6% 15mg	12.6% 11.3mg	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	7.26% 1.1mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	37.3% 0.34mg	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	138% 11mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	33.7% 0.78mg	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	73.2% 513mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	5.76% 213g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Frozen Carrots per 1 lb

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

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

• 1 pound of Coconut has 1.5 times more Vitamin B1, 1.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains more Vitamin A, 1.9 times more Vitamin B2, 1.8 times more Vitamin B6, 2.4 times more Vitamin E and 88 times more Vitamin K than Raw Coconut Meat.
• Both Coconut and Frozen Carrots provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Coconut have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Meat as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Coconut vs Frozen Carrots:

• 1 pound of Coconut has 5.9 times more Copper, 5.5 times more Iron, 2.7 times more Magnesium, 8.8 times more Manganese, 3.4 times more Phosphorus, 1.5 times more Potassium, 14.4 times more Selenium and 3.3 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 2.6 times more Calcium, 3.4 times more Sodium and 1.9 times more Water than Raw Coconut Meat.
• 1 pound of Coconut lack sufficient amounts of Calcium
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut has 9.8 times more Energy, 72.8 times more Fat, 631.9 times more Saturated Fat, 1.5 times more Omega 6, 1.9 times more Carbohydrate, 1.3 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Frozen Carrots.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Coconut Meat as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 in one pound.