Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Cooked Frozen Carrots	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	5.06% 147kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	131% 171g	130g per day for Men 19-50 years
Sugars	22.3% 16g	9.47% 6.87g	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	1.53% 1.1g	2.74% 2g	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	% 1.43g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 3.14g	g per day for Men 19-50 years
Fiber	34.5% 13g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	20.5% 0.27mg	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	11% 43.7μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	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	26.7% 4mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	14% 139mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	39.2% 0.35mg	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	26.3% 2.1mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	135% 3.1mg	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	17.6% 123mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.7% 358g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Waffles, gluten-free, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Cooked Frozen Carrots have more Vitamin A, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 1.2 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.7 times more Vitamin B1, 4.3 times more Vitamin B3, 2.8 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B2 and Vitamin E per 14 ounces.
• 14 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Cooked Frozen Carrots have 1.5 times more Potassium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.8 times more Magnesium, 4.7 times more Manganese, 11.6 times more Phosphorus, 8.6 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium, Copper and Iron per 14 ounces.
• Both Boiled and Drained Frozen Carrots as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 2.4 times more Sugars and 2.4 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 7.1 times more Energy, 13 times more Fat, 6.5 times more Saturated Fat, 17.5 times more Omega 3, 5.5 times more Omega 6, 5.6 times more Carbohydrate and 4.7 times more Protein than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein