Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Cooked Frozen Carrots	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	113% 147g	130g per day for Men 19-50 years
Sugars	11% 8.1g	159% 115g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.4% 0.11mg	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	5.46% 22μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.2% 0.89μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	1.32% 1.2mg	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	13.4% 2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	53.8% 538mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	96% 0.86mg	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% 1.05mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	38.4% 0.88mg	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	8.8% 61.5mg	71% 498mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Sweetened Mocha Instant Coffee per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Sweetened Mocha Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Sweetened Mocha Instant Coffee:

• 7 ounces of Cooked Frozen Carrots have 846 times more Vitamin A, 1.3 times more Vitamin B2, 3.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9, 3.8 times more Vitamin C, more Vitamin E and 9.1 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 5.4 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sweetened Mocha Instant Coffee provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 7 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Sweetened Mocha Instant Coffee:

• 7 ounces of Cooked Frozen Carrots have more Iron and 53.1 times more Water than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 7.7 times more Calcium, 5.3 times more Copper, 6.2 times more Magnesium, 2.7 times more Manganese, 8.1 times more Phosphorus, 5.4 times more Potassium, 10.3 times more Selenium, 5.4 times more Sodium and 2.7 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.7 times more Fiber than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 12.4 times more Energy, 23.3 times more Fat, 41.1 times more Saturated Fat, 1.3 times more Omega 3, 3.4 times more Omega 6, 9.6 times more Carbohydrate, 14.3 times more Sugars and 9.1 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein