Comparing Nutrients in 14 ounces Puff pastry, frozen, ready-to-bake VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Boiled Carrots	Recommended Dietary Allowance
Energy	75.4% 2187kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	120% 38.3g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	25% 32.6g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	19% 13.7g	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	1.97% 1.43g	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	% 10.7g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	31.3% 12g	38g per day for Men 19-50 years
Protein	51.7% 29g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	46.7% 0.61mg	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	77.4% 310μg	14% 55.6μg	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	0% 0mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.2% 64μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	127% 10mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	26.7% 0.62mg	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	34% 238mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puff pastry, frozen, ready-to-bake vs Boiled Carrots:

• Puff pastry, frozen, ready-to-bake has 6 times more Vitamin B1, 6.4 times more Vitamin B2, 6.5 times more Vitamin B3 and 5.6 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin B5, 7.3 times more Vitamin B6, more Vitamin C and 1.9 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Boiled and Drained Carrots have similar amounts of Vitamin K per 14 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Puff pastry, frozen, ready-to-bake vs Boiled Carrots:

• Puff pastry, frozen, ready-to-bake has 6.7 times more Copper, 7.5 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus, 34.6 times more Selenium, 4.3 times more Sodium and 2.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Calcium, 3.9 times more Potassium and 10.6 times more Water than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 14 ounces:

• Puff pastry, frozen, ready-to-bake has 15.7 times more Energy, 211.7 times more Fat, 321.4 times more Saturated Fat, 249 times more Omega 3, 53.4 times more Omega 6, 5.5 times more Carbohydrate and 9.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.7 times more Sugars and 2 times more Fiber than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.