Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Cooked Frozen Carrots	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0% 0g	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	0% 0g	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	83% 108g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	148% 107g	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	0% 0g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Syrups, corn, high-fructose	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	0.31% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	3.9% 15.6μg	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	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	0% 0mg	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	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	4.57% 0.041mg	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	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	5.8% 0.13mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Syrups, corn, high-fructose per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Syrups, corn, high-fructose to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Syrups, corn, high-fructose:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin B1, 1.9 times more Vitamin B2, more Vitamin B3, 15.8 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, high-fructose.
• 5 ounces of Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Syrups, corn, high-fructose:

• 5 ounces of Cooked Frozen Carrots have more Calcium, 2.8 times more Copper, 17.7 times more Iron, more Magnesium, 1.8 times more Manganese, more Phosphorus, more Potassium, 29.5 times more Sodium, 17.5 times more Zinc and 3.8 times more Water than Syrups, corn, high-fructose.
• 5 ounces of Syrups, corn, high-fructose lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Syrups, corn, high-fructose lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have more Omega 3 and more Fiber than Syrups, corn, high-fructose.
• While 5 oz of Syrups, corn, high-fructose contain 7.6 times more Energy, 9.8 times more Carbohydrate and 18.5 times more Sugars than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• 5 ounces of Syrups, corn, high-fructose provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Frozen Carrots as well as Syrups, corn, high-fructose provide inadequate amounts of Omega 6 and Protein in five ounces.