Comparing Nutrients in 14 ounces Cake, pudding-type, yellow, dry mix VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	58% 1679kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	28.7% 4.88g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 318g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	242% 175g	22.3% 16g	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	NA	1.53% 1.1g	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	NA	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	34.5% 13g	38g per day for Men 19-50 years
Protein	28.3% 16g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.4% 0.75mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	25.6% 0.33mg	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	103% 413μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10% 9.13mg	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	20.4% 3.06mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	45.6% 456mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	36% 0.33mg	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	78% 6.23mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	29% 0.66mg	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	143% 1004mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	228% 3413mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, yellow, dry mix VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Cake, pudding-type, yellow, dry mix versus 14 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cake, pudding-type, yellow, dry mix vs Cooked Frozen Carrots:

• 14 ounces of Cake, pudding-type, yellow, dry mix have 10.2 times more Vitamin B1, 5.1 times more Vitamin B2, 6.2 times more Vitamin B3, 1.4 times more Vitamin B5, 9.5 times more Vitamin B9 and more Vitamin B12 than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 5.3 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 5.4 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• 14 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• 14 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both Cake, pudding-type, yellow, dry mix as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cake, pudding-type, yellow, dry mix vs Cooked Frozen Carrots:

• 14 ounces of Cake, pudding-type, yellow, dry mix have 3.3 times more Calcium, 3 times more Iron, 1.7 times more Manganese, 8.2 times more Phosphorus, 4 times more Selenium and 14.6 times more Sodium than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.4 times more Copper, 3 times more Potassium, 1.3 times more Zinc and 22.6 times more Water than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Cooked Frozen Carrots contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cake, pudding-type, yellow, dry mix have 11.4 times more Energy, 14.4 times more Fat, 20.6 times more Saturated Fat, 1.5 times more Omega 3, 4.3 times more Omega 6, 10.3 times more Carbohydrate, 10.8 times more Sugars and 6.9 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 4.7 times more Fiber than Cake, pudding-type, yellow, dry mix.
• 14 ounces of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein