Comparing Nutrients in 7 ounces Frozen Apples, heated VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples, heated	2%	6%	92%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Apples, heated	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	8.46% 11g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.03% 0.58g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples, heated	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.68% 0.022mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.53% 0.085mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	17% 0.22mg	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	0.5% 2μg	4.47% 18μg	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	0.88% 0.79mg	5.95% 5.36mg	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	NA	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Apples, heated	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	23% 0.21mg	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	4.7% 0.38mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	39% 0.89mg	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	2.27% 16mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Apples, heated VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Apples, heated versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Apples, heated vs Canned Carrots with Salt:

• 7 oz of Drained Canned Carrots with Salt contain 2.7 times more Vitamin B2, 12.8 times more Vitamin B3, 2.4 times more Vitamin B5, 3.5 times more Vitamin B6, 9 times more Vitamin B9 and 6.8 times more Vitamin C than Frozen Apples, heated.
• 7 ounces of Frozen Apples, heated have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Frozen Apples, heated as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Apples, heated vs Canned Carrots with Salt:

• 7 oz of Drained Canned Carrots with Salt contain 5 times more Calcium, 1.6 times more Copper, 3.4 times more Iron, 3.1 times more Manganese, 3 times more Phosphorus, 2.4 times more Potassium, 80.7 times more Sodium and 5.2 times more Zinc than Frozen Apples, heated.
• Both Frozen Apples, heated and Canned Carrots with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Apples, heated lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Frozen Apples, heated as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Apples, heated have 2.2 times more Carbohydrate than Canned Carrots with Salt.
• Both Frozen Apples, heated and Canned Carrots with Salt offer comparable quantities of Fiber per seven ounces.
• Both Frozen Apples, heated as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.