Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Ready-to-drink Tropical Punch

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Ready-to-drink Tropical Punch: 5000g

Cooked Frozen Carrots have 3.7 times more energy per 100g than Ready-to-drink Tropical Punch. It has low energy density when compared to other foods. Ready-to-drink Tropical Punch having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Ready-to-drink Tropical Punch?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Ready-to-drink Tropical Punch	0%	0%	100%

Macro Nutrients

	Cooked Frozen Carrots	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	0% 0g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	0% 0g	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	96% 125g	130g per day for Men 19-50 years
Sugars	76% 55g	172% 125g	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	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	0% 0g	38g per day for Men 19-50 years
Protein	14% 7.84g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Ready-to-drink Tropical Punch	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	0% 0mg	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	0% 0mg	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% 0mg	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	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Calcium	47.3% 473mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	0% 0mg	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	89.5% 7.16mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	0% 0mg	11mg per day for Men 19-50 years
Water	33% 1221g	132% 4875g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Ready-to-drink Tropical Punch Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Ready-to-drink Tropical Punch?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Ready-to-drink Tropical Punch:

• 500 calories of Cooked Frozen Carrots have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Ready-to-drink Tropical Punch.
• 500 calories of Ready-to-drink Tropical Punch have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Ready-to-drink Tropical Punch have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Ready-to-drink Tropical Punch:

• 500 calories of Cooked Frozen Carrots have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, 1.2 times more Sodium and more Zinc than Ready-to-drink Tropical Punch.
• While 500 kcal of Ready-to-drink Tropical Punch contain 4 times more Water than Boiled and Drained Frozen Carrots.
• 500 calories of Ready-to-drink Tropical Punch lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have more Omega 3, more Omega 6, more Fiber and more Protein than Ready-to-drink Tropical Punch.
• While 500 kcal of Ready-to-drink Tropical Punch contain 2.3 times more Sugars than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Ready-to-drink Tropical Punch offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Ready-to-drink Tropical Punch provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein