Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Cooked Frozen Carrots	Mamey Sapote	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.13% 0.022g	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	49% 63.7g	130g per day for Men 19-50 years
Sugars	11% 8.1g	55% 40g	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	21% 15.2g	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	% 16g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 8.1g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	187% 1679μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	110% 1.43mg	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	3.47% 14μg	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	50.7% 45.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	28% 4.2mg	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	Mamey Sapote	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	47% 0.42mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	17.6% 0.4mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	26.5% 901mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Mamey Sapote per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Mamey Sapote:

• 7 ounces of Cooked Frozen Carrots have 120.9 times more Vitamin A, 2.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Mamey Sapote.
• While 7 oz of Raw Mamey Sapote contain 3.1 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5, 8.6 times more Vitamin B6, 10 times more Vitamin C and 2.1 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 7 ounces of Mamey Sapote have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Boiled and Drained Frozen Carrots as well as Raw Mamey Sapote have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Mamey Sapote:

• 7 ounces of Cooked Frozen Carrots have 1.9 times more Calcium, 8.4 times more Sodium, 1.8 times more Zinc and 1.4 times more Water than Mamey Sapote.
• While 7 oz of Raw Mamey Sapote contain 2.6 times more Copper, 1.5 times more Iron and 2.4 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Mamey Sapote contain similar levels of Magnesium, Manganese and Phosphorus per seven ounces.
• 7 ounces of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Mamey Sapote contain 3.4 times more Energy, 1.9 times more Omega 3, 4.2 times more Carbohydrate, 4.9 times more Sugars, 27.4 times more Fructose, 1.6 times more Fiber and 2.5 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Mamey Sapote provide inadequate amounts of Omega 6 in seven ounces.