Comparing Nutrients in 1 pound Pie, blueberry, commercially prepared VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Pie, blueberry, commercially prepared	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	36.3% 1052kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	46.8% 45.4g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	23.8% 7.6g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	67.8% 1.1g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	87.5% 15g	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	122% 158g	27% 35g	130g per day for Men 19-50 years
Sugars	62% 45g	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	12% 4.54g	39.4% 15g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	22% 200μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	30.6% 122μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.6% 12.2mg	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	31.4% 4.7mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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% 1.36mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	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	15% 104mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.44% 238g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, blueberry, commercially prepared 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 Pie, blueberry, commercially prepared vs Cooked Frozen Carrots:

• 1 pound of Pie, blueberry, commercially prepared has 2.5 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 19.2 times more Vitamin A, 3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.3 times more Vitamin K than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Cooked Frozen Carrots provide similar amounts of Vitamin B2, Vitamin C and Vitamin E per one pound.
• 1 pound of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Pie, blueberry, commercially prepared 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 Pie, blueberry, commercially prepared vs Cooked Frozen Carrots:

• 1 pound of Pie, blueberry, commercially prepared has 2.3 times more Selenium and 4.9 times more Sodium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 4.4 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 1.3 times more Phosphorus, 3.8 times more Potassium, 2.2 times more Zinc and 1.7 times more Water than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Cooked Frozen Carrots contain similar levels of Manganese per one pound.
• 1 pound of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, blueberry, commercially prepared has 6.3 times more Energy, 14.7 times more Fat, 14 times more Saturated Fat, 5.4 times more Omega 3, 11.4 times more Omega 6, 4.5 times more Carbohydrate, 2.4 times more Sugars and 3.1 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.3 times more Fiber than Pie, blueberry, commercially prepared.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein