Comparing Nutrients in 14 ounces Wheat Bran VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Wheat Bran	Frozen Carrots	Recommended Dietary Allowance
Energy	29.6% 857kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	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	197% 256g	24% 31.4g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	447% 170g	34.5% 13g	38g per day for Men 19-50 years
Protein	110% 61.7g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	337% 54mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.65mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	398% 5.17mg	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	78.4% 314μg	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	0% 0mg	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	39.4% 5.9mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Frozen Carrots	Recommended Dietary Allowance
Calcium	29% 290mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	440% 3.96mg	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	524% 42mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	577% 2425mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	1984% 45.6mg	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	574% 4021mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	138% 4691mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	262% 29mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat Bran 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 Wheat Bran vs Frozen Carrots:

• 14 ounces of Wheat Bran have 11.9 times more Vitamin B1, 15.6 times more Vitamin B2, 29.3 times more Vitamin B3, 11.7 times more Vitamin B5, 13.7 times more Vitamin B6, 7.9 times more Vitamin B9 and 2.6 times more Vitamin E than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C and 9.3 times more Vitamin K than Crude Wheat Bran.
• 14 ounces of Wheat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Crude Wheat Bran as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wheat Bran vs Frozen Carrots:

• 14 ounces of Wheat Bran have 2 times more Calcium, 13.5 times more Copper, 24 times more Iron, 50.9 times more Magnesium, 67.3 times more Manganese, 30.7 times more Phosphorus, 5 times more Potassium, 110.9 times more Selenium and 22 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 34 times more Sodium and 9.1 times more Water than Crude Wheat Bran.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat Bran have 6 times more Energy, 9.2 times more Fat, 9.8 times more Omega 3, 8.3 times more Omega 6, 8.2 times more Carbohydrate, 13 times more Fiber and 19.9 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 11.6 times more Sugars than Crude Wheat Bran.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein