Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Cooked Frozen Carrots	Raw Coconut Cream	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	191% 61g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	4.42% 0.75g	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	10% 13g	130g per day for Men 19-50 years
Sugars	11% 8.1g	NA	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Raw Coconut Cream	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.17% 0.093mg	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	11.4% 45.6μg	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	6.17% 5.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	83.3% 0.75mg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	113% 2.6mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.53% 7.94mg	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	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Raw Coconut Cream per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Raw Coconut Cream to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Raw Coconut Cream:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin B2 and 1.8 times more Vitamin B6 than Raw Coconut Cream.
• While 7 oz of Raw Coconut Cream contain 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Raw Coconut Cream provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• 7 ounces of Raw Coconut Cream have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Frozen Carrots as well as Raw Coconut Cream have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Raw Coconut Cream:

• 7 ounces of Cooked Frozen Carrots have 3.2 times more Calcium, 14.8 times more Sodium and 1.7 times more Water than Raw Coconut Cream.
• While 7 oz of Raw Coconut Cream contain 4.6 times more Copper, 4.3 times more Iron, 2.5 times more Magnesium, 7.8 times more Manganese, 3.9 times more Phosphorus, 1.7 times more Potassium and 2.7 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have more Omega 3 and 1.5 times more Fiber than Raw Coconut Cream.
• While 7 oz of Raw Coconut Cream contain 8.9 times more Energy, 51 times more Fat, 256.3 times more Saturated Fat, 1.3 times more Omega 6 and 6.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Raw Coconut Cream offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of Raw Coconut Cream provide inadequate amounts of Omega 3