Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	20% 26g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	8.54% 6.2g	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	9.4% 3.57g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	135% 1216μg	47% 425μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.3% 0.15mg	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	3.97% 16μg	9.43% 37.7μg	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	4.4% 3.97mg	7.06% 6.35mg	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	9.66% 1.45mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	39% 46.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	18.3% 0.16mg	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	13% 1.03mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	32.7% 0.75mg	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	5.67% 39.7mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5% 185g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Frozen Mixed Vegetables per 7 oz

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 2.9 times more Vitamin A, 1.5 times more Vitamin B6 and 1.9 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 7 oz of Boiled and Drained Frozen Mixed Vegetables contain 3.7 times more Vitamin B1, 4.4 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B9, 1.6 times more Vitamin C and 2.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cooked Frozen Mixed Vegetables:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.2 times more Calcium, 1.2 times more Copper and 6.9 times more Sodium than Cooked Frozen Mixed Vegetables.
• While 7 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.6 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Mixed Vegetables contain similar levels of Manganese, Potassium and Water per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Mixed Vegetables contain 2.8 times more Energy, 2.4 times more Carbohydrate, 1.3 times more Sugars, 2.4 times more Fiber and 4.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.