Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Cooked Frozen Carrots	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	125% 40g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	11.2% 1.9g	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	92% 120g	130g per day for Men 19-50 years
Sugars	11% 8.1g	141% 102g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Candies, sweet chocolate	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.56% 0.085mg	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	1.5% 5.95μg	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	5.07% 4.56mg	0% 0mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	127% 1.14mg	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	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	42.6% 0.98mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.027% 0.99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Candies, sweet chocolate per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Candies, sweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Candies, sweet chocolate:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 1.5 times more Vitamin B1, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, 3.9 times more Vitamin E and 2.2 times more Vitamin K than Candies, sweet chocolate.
• While 7 oz of Candies, sweet chocolate contain 6.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Boiled and Drained Frozen Carrots.
• 7 ounces of Candies, sweet chocolate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Candies, sweet chocolate have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Candies, sweet chocolate:

• 7 ounces of Cooked Frozen Carrots have 1.5 times more Calcium, 3.7 times more Sodium and 180.6 times more Water than Candies, sweet chocolate.
• While 7 oz of Candies, sweet chocolate contain 7 times more Copper, 5.2 times more Iron, 10.3 times more Magnesium, 3 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium, 4.7 times more Selenium and 4.3 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.5 times more Omega 3 than Candies, sweet chocolate.
• While 7 oz of Candies, sweet chocolate contain 13.7 times more Energy, 50.3 times more Fat, 167.3 times more Saturated Fat, 3.3 times more Omega 6, 7.8 times more Carbohydrate, 12.6 times more Sugars, 1.7 times more Fiber and 6.7 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of Candies, sweet chocolate provide inadequate amounts of Omega 3