Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Pears, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Pears, canned, water pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Cooked Frozen Carrots	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.012% 0.004g	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	0.082% 0.014g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	11% 8.1g	16.7% 12g	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	10.7% 7.74g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0.6g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	0.67% 0.38g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Pears, canned, water pack, solids and liquids	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	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	0.67% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.14% 0.028mg	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	0.5% 2μg	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	2.2% 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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	11.2% 0.1mg	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	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	2.93% 0.067mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Pears, canned, water pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Pears, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Pears, canned, water pack, solids and liquids:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 3.8 times more Vitamin B1, 3.7 times more Vitamin B2, 7.7 times more Vitamin B3, 7.9 times more Vitamin B5, 6 times more Vitamin B6, 11 times more Vitamin B9, 2.3 times more Vitamin C, 12.6 times more Vitamin E and 45.3 times more Vitamin K than Pears, canned, water pack, solids and liquids.
• 7 ounces of Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Pears, canned, water pack, solids and liquids:

• 7 ounces of Cooked Frozen Carrots have 8.8 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 2.8 times more Magnesium, 4.9 times more Manganese, 4.4 times more Phosphorus, 3.6 times more Potassium, 29.5 times more Sodium and 3.9 times more Zinc than Pears, canned, water pack, solids and liquids.
• Both Cooked Frozen Carrots and Pears, canned, water pack, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Pears, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Pears, canned, water pack, solids and liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have more Omega 3 and 2.1 times more Fiber than Pears, canned, water pack, solids and liquids.
• While 7 oz of Pears, canned, water pack, solids and liquids contain 1.5 times more Sugars and 13.9 times more Fructose than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pears, canned, water pack, solids and liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Pears, canned, water pack, solids and liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Pears, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.