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

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, high-fructose	0%	0%	100%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Syrups, corn, high-fructose	Frozen Carrots	Recommended Dietary Allowance
Energy	13.7% 398kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	8.6% 11g	130g per day for Men 19-50 years
Sugars	148% 107g	9.3% 6.75g	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	NA	0.61% 0.44g	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	NA	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	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	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, high-fructose	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.31% 0.016mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	10.4% 0.13mg	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	0% 0μg	3.54% 14μg	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	3.94% 3.54mg	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	0% 0mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, high-fructose	Frozen Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	11.7% 0.1mg	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	0.53% 0.043mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	10.5% 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	0% 0mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.92% 34g	3.45% 128g	3700g per day for Men 19-50 years

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

• Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin B1, 1.9 times more Vitamin B2, more Vitamin B3, 17 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.
• Both Syrups, corn, high-fructose as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Carrots, Unprepared contain more Calcium, 2.6 times more Copper, 14.7 times more Iron, more Magnesium, 1.8 times more Manganese, more Phosphorus, more Potassium, 34 times more Sodium, 16.5 times more Zinc and 3.8 times more Water than Syrups, corn, high-fructose.
• Both Syrups, corn, high-fructose and Frozen Carrots, Unprepared have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Syrups, corn, high-fructose have 7.8 times more Energy, 9.6 times more Carbohydrate and 15.9 times more Sugars than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, corn, high-fructose.
• Both Syrups, corn, high-fructose as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.