Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Frozen Carrots	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	8.46% 11g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	187% 1679μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	13% 1.05mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5% 184g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Carrots have 1.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.2 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Drained Canned Carrots with Salt have similar amounts of Vitamin C per 7 oz.
• Both Boiled and Drained Frozen Carrots as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Canned Carrots with Salt:

• Boiled and Drained Frozen Carrots have 1.4 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Selenium and 1.3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Copper, 2.7 times more Manganese and 4.1 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Drained Canned Carrots with Salt have similar amounts of Iron, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Carrots have 1.5 times more Energy, 4 times more Omega 3, 3.7 times more Omega 6, 1.4 times more Carbohydrate, 1.6 times more Sugars and 2.2 times more Fiber than Drained Canned Carrots with Salt.
• Both Boiled and Drained Frozen Carrots and Drained Canned Carrots with Salt have similar amounts of Protein per 7 oz.
• Both Boiled and Drained Frozen Carrots as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.