Comparing Nutrients in 5 ounces Frozen Carrots VS Unsweetened Ready-to-drink Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Frozen Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	1.76% 51kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	4.62% 6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	7.66% 5.56g	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	0.61% 0.44g	4.2% 3.03g	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	% 0.57g	% 1.16g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 1.36g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	0% 0g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	0.56% 0.31g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	3.54% 14μg	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	3.94% 3.54mg	15.6% 14mg	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	5.4% 0.81mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	1.26% 0.011mg	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	7.8% 0.62mg	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	13.6% 0.31mg	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	6.7% 46.8mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Unsweetened Ready-to-drink Coconut Water per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Unsweetened Ready-to-drink Coconut Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Unsweetened Ready-to-drink Coconut Water:

• 5 ounces of Frozen Carrots have more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• While 5 oz of Unsweetened Ready-to-drink Coconut Water contain 4 times more Vitamin C than Frozen Carrots, Unprepared.
• 5 ounces of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Unsweetened Ready-to-drink Coconut Water:

• 5 ounces of Frozen Carrots have 5.1 times more Calcium, 9.3 times more Copper, 14.7 times more Iron, 2 times more Magnesium, 6.6 times more Phosphorus, 1.4 times more Potassium, 2.6 times more Sodium and 16.5 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 5 oz of Unsweetened Ready-to-drink Coconut Water contain 1.3 times more Manganese than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Unsweetened Ready-to-drink Coconut Water contain similar levels of Water per five ounces.
• 5 ounces of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Frozen Carrots, Unprepared as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 1.9 times more Carbohydrate, 1.2 times more Sugars and more Fiber than Unsweetened Ready-to-drink Coconut Water.
• While 5 oz of Unsweetened Ready-to-drink Coconut Water contain 6.9 times more Fructose than Frozen Carrots, Unprepared.
• 5 ounces of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Frozen Carrots, Unprepared as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.