Comparing Nutrients in 14 ounces Pie, mince, prepared from recipe VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Pie, mince, prepared from recipe	3%	32%	65%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Pie, mince, prepared from recipe	Frozen Carrots	Recommended Dietary Allowance
Energy	39.6% 1147kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.6g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	44.7% 0.71g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	62% 10.6g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	24% 31.4g	130g per day for Men 19-50 years
Sugars	155% 112g	26% 19g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	27% 10.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Pie, mince, prepared from recipe	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	29% 0.38mg	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	23% 91μg	9.92% 39.7μg	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	26% 23.4mg	11% 9.92mg	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	3.97% 0.6mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, mince, prepared from recipe	Frozen Carrots	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	32.6% 0.29mg	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	74% 5.9mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	29.5% 0.68mg	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	24% 167mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4% 148g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, mince, prepared from recipe VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, mince, prepared from recipe versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie, mince, prepared from recipe vs Frozen Carrots:

• 14 ounces of Pie, mince, prepared from recipe have 3.4 times more Vitamin B1, 2.8 times more Vitamin B2, 2.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 2.4 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 710 times more Vitamin A, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 3.8 times more Vitamin E and 3.3 times more Vitamin K than Pie, mince, prepared from recipe.
• 14 ounces of Pie, mince, prepared from recipe have insufficient amounts of Vitamin A and Vitamin E
• Both Pie, mince, prepared from recipe as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pie, mince, prepared from recipe vs Frozen Carrots:

• 14 ounces of Pie, mince, prepared from recipe have 1.5 times more Copper, 3.4 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 9.4 times more Selenium and 3.7 times more Sodium than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.6 times more Calcium, 1.5 times more Zinc and 2.4 times more Water than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Frozen Carrots contain similar levels of Magnesium and Potassium per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, mince, prepared from recipe have 8 times more Energy, 23.5 times more Fat, 57.1 times more Saturated Fat, 10.6 times more Omega 3, 10.8 times more Omega 6, 6.1 times more Carbohydrate, 5.9 times more Sugars and 3.3 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.3 times more Fiber than Pie, mince, prepared from recipe.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein