Comparing Nutrients in 14 ounces Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Frozen Carrots	Recommended Dietary Allowance
Energy	49.5% 1437kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	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	213% 277g	24% 31.4g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	0.16% 0.12g	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	% 0.12g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 16g	g per day for Men 19-50 years
Fiber	25% 9.53g	34.5% 13g	38g per day for Men 19-50 years
Protein	109% 61g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	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	243% 2.92mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	169% 675μg	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	1.32% 0.2mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	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	251% 20mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	72.6% 508mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	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	42% 4.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.38% 51g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Bleached 15% Protein White (industrial) Wheat Flour 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 Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Frozen Carrots:

• 14 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 16.7 times more Vitamin B1, 12 times more Vitamin B2, 12.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 17 times more Vitamin B9 than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C, 11.4 times more Vitamin E and 58.7 times more Vitamin K than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 14 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Frozen Carrots:

• 14 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 2.6 times more Copper, 11.5 times more Iron, 3.2 times more Magnesium, 3.3 times more Manganese, 3.9 times more Phosphorus, 40.1 times more Selenium and 3.5 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.1 times more Calcium, 2 times more Potassium, 34 times more Sodium and 7 times more Water than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 14 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 10.1 times more Energy, 2.8 times more Omega 6, 8.8 times more Carbohydrate and 19.7 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 5.2 times more Sugars and 1.4 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 in 14 ounces.