Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Pie fillings, blueberry, canned

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Pie fillings, blueberry, canned	1%	1%	98%

Macro Nutrients

	Cooked Frozen Carrots	Pie fillings, blueberry, canned	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0% 0g	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% 0g	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	67.7% 88g	130g per day for Men 19-50 years
Sugars	11% 8.1g	103% 75g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Pie fillings, blueberry, canned	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	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	4.43% 0.058mg	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	1.54% 1.4mg	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Pie fillings, blueberry, canned	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	18.6% 0.43mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	6.7% 228mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.84% 179g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Pie fillings, blueberry, canned per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Pie fillings, blueberry, canned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Pie fillings, blueberry, canned:

• 7 ounces of Cooked Frozen Carrots have 846 times more Vitamin A, 1.3 times more Vitamin B1, 4.6 times more Vitamin B3, 1.9 times more Vitamin B5, 2.9 times more Vitamin B6, 11 times more Vitamin B9, 3.3 times more Vitamin C, 4.4 times more Vitamin E and 3.5 times more Vitamin K than Pie fillings, blueberry, canned.
• Both Cooked Frozen Carrots and Pie fillings, blueberry, canned provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Pie fillings, blueberry, canned have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Pie fillings, blueberry, canned have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Pie fillings, blueberry, canned:

• 7 ounces of Cooked Frozen Carrots have 1.3 times more Calcium, 2.6 times more Phosphorus, 1.7 times more Potassium, 4.9 times more Sodium, 3.5 times more Zinc and 1.7 times more Water than Pie fillings, blueberry, canned.
• While 7 oz of Pie fillings, blueberry, canned contain 1.4 times more Copper, 1.5 times more Iron and 1.3 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pie fillings, blueberry, canned contain similar levels of Magnesium per seven ounces.
• 7 ounces of Pie fillings, blueberry, canned lack sufficient amounts of Phosphorus and Zinc
• Both Boiled and Drained Frozen Carrots as well as Pie fillings, blueberry, canned 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 1.3 times more Fiber than Pie fillings, blueberry, canned.
• While 7 oz of Pie fillings, blueberry, canned contain 4.9 times more Energy, 5.7 times more Carbohydrate and 9.3 times more Sugars than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• 7 ounces of Pie fillings, blueberry, canned provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Pie fillings, blueberry, canned provide inadequate amounts of Omega 6 and Protein in seven ounces.