Comparing Nutrients in 5 ounces Syrup, maple, Canadian VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Syrup, maple, Canadian	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	13% 383kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	NA	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	8.43% 11g	130g per day for Men 19-50 years
Sugars	117% 85g	7.98% 5.8g	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	0.66% 0.48g	0.55% 0.4g	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	% 0.92g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 83.5g	% 4.88g	g per day for Men 19-50 years
Fiber	0% 0g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	0% 0g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.72% 0.11mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.16% 0.12mg	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	NA	3.9% 15.6μg	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	0% 0mg	3.62% 3.26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, maple, Canadian	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	NA	13% 0.12mg	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	1.95% 0.16mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	10.3% 0.24mg	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	NA	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrup, maple, Canadian VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Syrup, maple, Canadian versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Syrup, maple, Canadian vs Cooked Frozen Carrots:

• 5 ounces of Syrup, maple, Canadian have 2.2 times more Vitamin B1 and 34.3 times more Vitamin B2 than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 5.1 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• 5 ounces of Syrup, maple, Canadian have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Syrup, maple, Canadian as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Syrup, maple, Canadian vs Cooked Frozen Carrots:

• 5 ounces of Syrup, maple, Canadian have 3.1 times more Calcium, 1.9 times more Magnesium, 13.8 times more Manganese and 2 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 4.8 times more Iron, 6.6 times more Sodium and 2.8 times more Water than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian and Cooked Frozen Carrots contain similar levels of Potassium per five ounces.
• 5 ounces of Syrup, maple, Canadian lack sufficient amounts of Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Syrup, maple, Canadian have 7.3 times more Energy, 8.7 times more Carbohydrate and 14.7 times more Sugars than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Fiber than Syrup, maple, Canadian.
• 5 ounces of Syrup, maple, Canadian provide inadequate amounts of Fiber
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Syrup, maple, Canadian as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Protein in five ounces.