Comparing Nutrients in 7 ounces Frozen Apples VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples	2%	5%	93%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.3% 95kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	27.6% 20g	6.73% 4.9g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	0.99% 0.56g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.68% 0.022mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.52% 0.083mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	3.97% 16μg	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	0.22% 0.2mg	4.4% 3.97mg	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	9.66% 1.45mg	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	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	22.7% 0.2mg	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	4.47% 0.36mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	10% 343mg	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	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.66% 172g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Apples VS Canned Carrots with Liquids and Salt per 7 oz

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

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

• 7 oz of Canned Carrots Solids and Liquids with Salt contain 2.5 times more Vitamin B2, 10 times more Vitamin B3, 2.6 times more Vitamin B5, 3.3 times more Vitamin B6, 8 times more Vitamin B9 and 20 times more Vitamin C than Frozen Apples.
• 7 ounces of Frozen Apples have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Frozen Apples as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Apples vs Canned Carrots with Liquids and Salt:

• 7 oz of Canned Carrots Solids and Liquids with Salt contain 7.8 times more Calcium, 1.8 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium, 80 times more Sodium and 5.8 times more Zinc than Frozen Apples.
• Both Frozen Apples and Canned Carrots with Liquids and Salt contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Apples lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Frozen Apples as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Apples have 2.3 times more Carbohydrate and 4.1 times more Sugars than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Fiber than Frozen Apples.
• Both Frozen Apples as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.