Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Unsweetened Ready-to-drink Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Cooked Frozen Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	1.28% 37kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	3.26% 4.24g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	5.4% 3.92g	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	0.39% 0.28g	2.95% 2.14g	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	% 0.36g	% 0.82g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 0.96g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	0% 0g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	94% 846μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	0% 0mg	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	2.75% 11μg	0% 0μg	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	2.56% 2.3mg	11% 9.9mg	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	6.73% 1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	0.89% 0.008mg	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	6.63% 0.53mg	0.38% 0.03mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	9.6% 0.22mg	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	4.43% 31mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	4.85% 165mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Unsweetened Ready-to-drink Coconut Water per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Unsweetened Ready-to-drink Coconut Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Unsweetened Ready-to-drink Coconut Water:

• 100 grams of Cooked Frozen Carrots have more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• While 100 g of Unsweetened Ready-to-drink Coconut Water contain 4.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Unsweetened Ready-to-drink Coconut Water provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Unsweetened Ready-to-drink Coconut Water:

• 100 grams of Cooked Frozen Carrots have 5 times more Calcium, 10.3 times more Copper, 17.7 times more Iron, 1.8 times more Magnesium, 6.2 times more Phosphorus, 2.3 times more Sodium and 17.5 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 100 g of Unsweetened Ready-to-drink Coconut Water contain 1.3 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Unsweetened Ready-to-drink Coconut Water contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Boiled and Drained Frozen Carrots as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have more Omega 3, 1.8 times more Carbohydrate and more Fiber than Unsweetened Ready-to-drink Coconut Water.
• While 100 g of Unsweetened Ready-to-drink Coconut Water contain 7.6 times more Fructose than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Sugars per 100 grams.
• 100 grams of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Frozen Carrots as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.