Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Apple Juice with Vitamin C

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Apple Juice with Vitamin C: 1087g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Apple Juice with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Cooked Frozen Carrots	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	94% 123g	130g per day for Men 19-50 years
Sugars	76% 55g	144% 105g	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	5.2% 3.8g	86% 62.3g	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	% 4.86g	% 28.6g	g per day for Men 19-50 years
Sucrose	% 46.5g	% 13.7g	g per day for Men 19-50 years
Fiber	117% 44.6g	5.72% 2.17g	38g per day for Men 19-50 years
Protein	14% 7.84g	1.94% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	15% 0.2mg	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	37% 149μg	0% 0μg	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	34.5% 31mg	465% 418mg	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	91% 13.6mg	0.72% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	47.3% 473mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	14.5% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.6% 425μg	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	89.5% 7.16mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	13% 54.3mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	35% 0.8mg	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	60% 419mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	2.9% 43.5mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	1.98% 0.22mg	11mg per day for Men 19-50 years
Water	33% 1221g	26% 959g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Apple Juice With Vitamin C Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Apple Juice with Vitamin C?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Apple Juice with Vitamin C:

• 500 calories of Cooked Frozen Carrots have more Vitamin A, 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 7.1 times more Vitamin B3, 4.4 times more Vitamin B5, 5.8 times more Vitamin B6, more Vitamin B9, 125.6 times more Vitamin E and more Vitamin K than Apple Juice with Vitamin C.
• While 500 kcal of Bottled Apple Juice with Vitamin C contain 13.5 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 500 calories of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Apple Juice with Vitamin C:

• 500 calories of Cooked Frozen Carrots have 5.4 times more Calcium, 8.5 times more Copper, 5.5 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 5.5 times more Phosphorus, 2.4 times more Potassium, 7.5 times more Selenium, 18.3 times more Sodium, 21.8 times more Zinc and 1.3 times more Water than Apple Juice with Vitamin C.
• 500 calories of Apple Juice with Vitamin C lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 7.8 times more Omega 3, 10.9 times more Omega 6, 20.5 times more Fiber and 7.2 times more Protein than Apple Juice with Vitamin C.
• While 500 kcal of Bottled Apple Juice with Vitamin C contain 1.9 times more Sugars and 16.5 times more Fructose than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Apple Juice with Vitamin C offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Apple Juice with Vitamin C provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein