Comparing Nutrients in 5 ounces Frozen Carrots VS Passion-fruit Juice, Purple

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Frozen Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.018% 0.006g	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	0.24% 0.041g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	26% 19g	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	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	112% 1006μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	13% 2.07mg	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	5.45% 0.071mg	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	2.5% 9.92μg	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	47% 42.2mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	8.35% 0.075mg	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	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	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	6.7% 46.8mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.3% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Passion-fruit Juice, Purple per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Passion-fruit Juice, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Passion-fruit Juice, Purple:

• 5 ounces of Frozen Carrots have 19.7 times more Vitamin A, more Vitamin B1, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 57 times more Vitamin E and 44 times more Vitamin K than Passion-fruit Juice, Purple.
• While 5 oz of Raw Passion-fruit Juice, Purple contain 3.5 times more Vitamin B2, 3.1 times more Vitamin B3 and 11.9 times more Vitamin C than Frozen Carrots, Unprepared.
• 5 ounces of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Passion-fruit Juice, Purple:

• 5 ounces of Frozen Carrots have 9 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 2.5 times more Phosphorus, 11.3 times more Sodium and 6.6 times more Zinc than Passion-fruit Juice, Purple.
• While 5 oz of Raw Passion-fruit Juice, Purple contain 1.4 times more Magnesium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Passion-fruit Juice, Purple contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Passion-fruit Juice, Purple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Frozen Carrots, Unprepared as well as Raw Passion-fruit Juice, Purple lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 16.5 times more Fiber than Passion-fruit Juice, Purple.
• While 5 oz of Raw Passion-fruit Juice, Purple contain 1.7 times more Carbohydrate and 2.8 times more Sugars than Frozen Carrots, Unprepared.
• 5 ounces of Passion-fruit Juice, Purple provide inadequate amounts of Fiber
• Both Frozen Carrots, Unprepared as well as Raw Passion-fruit Juice, Purple provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.