Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Cooked Frozen Carrots	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	10.2% 3.28g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	16.7% 2.83g	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	48.6% 63g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	43% 31.2g	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	8.93% 6.48g	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	% 6.93g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 15.6g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	133% 1199μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	4.25% 0.055mg	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	7.44% 29.8μg	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	8.98% 8.08mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	23.3% 0.21mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	14.4% 0.33mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.46% 128g	1.57% 58.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Pie, Dutch Apple, Commercially Prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Pie, Dutch Apple, Commercially Prepared:

• 5 ounces of Cooked Frozen Carrots have 47 times more Vitamin A, 1.8 times more Vitamin B5 and 2.2 times more Vitamin B6 than Pie, Dutch Apple, Commercially Prepared.
• While 5 oz of Pie, Dutch Apple, Commercially Prepared contain 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pie, Dutch Apple, Commercially Prepared provide similar amounts of Vitamin E and Vitamin K per five ounces.
• 5 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Carrots as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Pie, Dutch Apple, Commercially Prepared:

• 5 ounces of Cooked Frozen Carrots have 2.5 times more Calcium, 1.4 times more Magnesium, 2.5 times more Potassium, 1.8 times more Zinc and 2.2 times more Water than Pie, Dutch Apple, Commercially Prepared.
• While 5 oz of Pie, Dutch Apple, Commercially Prepared contain 1.8 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 3.7 times more Selenium and 3.4 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pie, Dutch Apple, Commercially Prepared contain similar levels of Phosphorus per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 2.1 times more Fiber than Pie, Dutch Apple, Commercially Prepared.
• While 5 oz of Pie, Dutch Apple, Commercially Prepared contain 7.8 times more Energy, 16.9 times more Fat, 19.3 times more Saturated Fat, 2.7 times more Omega 3, 6.9 times more Omega 6, 5.8 times more Carbohydrate, 5.4 times more Sugars, 16.3 times more Fructose and 3.7 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein