Comparing Nutrients in 7 ounces Frozen Carrots VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Coconut	4%	80%	16%

Macro Nutrients

	Frozen Carrots	Coconut	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	184% 59g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	13% 9.45g	17% 12.4g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	47% 18g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Coconut	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	8.24% 0.11mg	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	4.96% 20μg	13% 51.6μg	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	5.5% 4.96mg	7.28% 6.55mg	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	7.54% 1.13mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Coconut	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	96% 0.86mg	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	11% 0.87mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	129% 2.98mg	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	9.36% 65.5mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.83% 179g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Coconut per 7 oz

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

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

• 7 ounces of Frozen Carrots have more Vitamin A, 1.9 times more Vitamin B2, 1.8 times more Vitamin B6, 2.4 times more Vitamin E and 88 times more Vitamin K than Coconut.
• While 7 oz of Raw Coconut Meat contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Coconut provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Coconut have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Coconut:

• 7 ounces of Frozen Carrots have 2.6 times more Calcium, 3.4 times more Sodium and 1.9 times more Water than Coconut.
• While 7 oz of Raw Coconut Meat contain 5.9 times more Copper, 5.5 times more Iron, 2.7 times more Magnesium, 8.8 times more Manganese, 3.4 times more Phosphorus, 1.5 times more Potassium, 14.4 times more Selenium and 3.3 times more Zinc than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Coconut Meat contain 9.8 times more Energy, 72.8 times more Fat, 631.9 times more Saturated Fat, 1.5 times more Omega 6, 1.9 times more Carbohydrate, 1.3 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Coconut

What are the health benefits of Frozen Carrots compared to Coconut?

Frozen carrots are a great source of beta-carotene, fiber, and antioxidants which can support eye health, improve digestion, and boost the immune system. On the other hand, coconut is high in healthy fats, fiber, and minerals that can support heart health, aid in digestion, and provide quick energy. Both are nutritious options, but frozen carrots may offer more diverse health benefits due to their rich nutrient profile.

Can I lose weight easier by eating more Frozen Carrots or Coconut?

Frozen carrots would be a better option for weight loss compared to coconut. Carrots are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Coconut, on the other hand, is higher in calories and saturated fats, which may not be as conducive to weight loss.

Should I eat more Frozen Carrots or more Coconut to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Frozen carrots are not a significant source of protein, while coconut is also low in protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet.

What is the environmental impact of producing Frozen Carrots compared to Coconut?

Producing frozen carrots generally has a lower environmental impact compared to coconut production. Carrots are typically grown locally in many regions, requiring less transportation and energy for production. On the other hand, coconuts are often grown in tropical regions and require more resources such as water and land for cultivation. Additionally, coconut production can contribute to deforestation in some areas. Overall, choosing frozen carrots over coconut can be a more sustainable choice for the environment.