Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Syrup, maple, Canadian

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Syrup, maple, Canadian	0%	0%	100%

Macro Nutrients

	Cooked Frozen Carrots	Syrup, maple, Canadian	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	NA	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	NA	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	NA	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	103% 134g	130g per day for Men 19-50 years
Sugars	11% 8.1g	164% 119g	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	0.93% 0.67g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 117g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	0% 0g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Syrup, maple, Canadian	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	NA	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	NA	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	0% 0mg	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	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	Syrup, maple, Canadian	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	NA	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	198% 4.56mg	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	NA	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	13% 447mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.84% 179g	1.72% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Syrup, maple, Canadian per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Syrup, maple, Canadian:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 5.1 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• While 7 oz of Syrup, maple, Canadian contain 2.2 times more Vitamin B1 and 34.3 times more Vitamin B2 than Boiled and Drained Frozen Carrots.
• 7 ounces of Syrup, maple, Canadian have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Syrup, maple, Canadian have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Syrup, maple, Canadian:

• 7 ounces of Cooked Frozen Carrots have 4.8 times more Iron, 6.6 times more Sodium and 2.8 times more Water than Syrup, maple, Canadian.
• While 7 oz of Syrup, maple, Canadian contain 3.1 times more Calcium, 1.9 times more Magnesium, 13.8 times more Manganese and 2 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Syrup, maple, Canadian contain similar levels of Potassium per seven ounces.
• 7 ounces of Syrup, maple, Canadian lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have more Fiber than Syrup, maple, Canadian.
• While 7 oz of Syrup, maple, Canadian contain 7.3 times more Energy, 8.7 times more Carbohydrate and 14.7 times more Sugars than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• 7 ounces of Syrup, maple, Canadian provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Carrots as well as Syrup, maple, Canadian provide inadequate amounts of Protein in seven ounces.