Comparing Nutrients in 100 grams Frozen Carrots VS Ready-to-drink Tropical Punch

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Ready-to-drink Tropical Punch	0%	0%	100%

Macro Nutrients

	Frozen Carrots	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Energy	1.24% 36kcal	0.34% 10kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	1.92% 2.5g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	3.45% 2.5g	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	0% 0g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Vitamin A	79% 710μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	0% 0mg	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	2.9% 0.46mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	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	2.5% 10μg	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	2.78% 2.5mg	0% 0mg	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	3.8% 0.57mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Calcium	3.6% 36mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	0% 0mg	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	5.5% 0.44mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	NA	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	4.7% 33mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Carrots vs Ready-to-drink Tropical Punch:

• Frozen Carrots, Unprepared have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Ready-to-drink Tropical Punch.
• Both Frozen Carrots, Unprepared as well as Ready-to-drink Tropical Punch have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Carrots vs Ready-to-drink Tropical Punch:

• Frozen Carrots, Unprepared have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, 5.2 times more Sodium and more Zinc than Ready-to-drink Tropical Punch.
• Both Frozen Carrots, Unprepared and Ready-to-drink Tropical Punch have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Carrots, Unprepared have 3.6 times more Energy, more Omega 3, more Omega 6, 3.2 times more Carbohydrate, 1.9 times more Sugars, more Fiber and more Protein than Ready-to-drink Tropical Punch.
• Both Frozen Carrots, Unprepared as well as Ready-to-drink Tropical Punch have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.