Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Cooked Frozen Carrots	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	32.6% 5.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	74.4% 97g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	122% 88.6g	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	6.54% 0.085mg	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	3.9% 15.6μg	5.3% 21.3μg	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	3.62% 3.26mg	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	9.54% 1.43mg	117% 17.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	92% 0.83mg	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	9.4% 0.75mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	69% 1.6mg	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	6.28% 44mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.088% 3.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Candies, sugar-coated almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Candies, sugar-coated almonds:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Candies, sugar-coated almonds.
• While 5 oz of Candies, sugar-coated almonds contain 1.7 times more Vitamin B1, 7.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 12.2 times more Vitamin E than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Candies, sugar-coated almonds provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Candies, sugar-coated almonds:

• 5 ounces of Cooked Frozen Carrots have 4.5 times more Sodium and 39.3 times more Water than Candies, sugar-coated almonds.
• While 5 oz of Candies, sugar-coated almonds contain 2.9 times more Calcium, 7.1 times more Copper, 3.6 times more Iron, 12.5 times more Magnesium, 6.7 times more Manganese, 5.4 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Selenium and 4.5 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have more Omega 3 and 1.3 times more Fiber than Candies, sugar-coated almonds.
• While 5 oz of Candies, sugar-coated almonds contain 12.6 times more Energy, 26.4 times more Fat, 16.2 times more Saturated Fat, 13.5 times more Omega 6, 8.8 times more Carbohydrate, 15.3 times more Sugars and 17.2 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 5 ounces of Candies, sugar-coated almonds provide inadequate amounts of Omega 3