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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	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	26.5% 0.32mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	7.94% 31.8μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	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	25.4% 3.8mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 14 oz of Waffles, gluten-free, frozen, ready-to-heat 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 Waffles, gluten-free, frozen, ready-to-heat vs Cooked Frozen Carrots:

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

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

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 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 Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 2.4 times more Sugars and 2.4 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein