Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Cooked Frozen Carrots	Plain Chapati Bread	Recommended Dietary Allowance
Energy	12.8% 370kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	77% 74.5g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	61% 19.5g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	357% 464g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	37.5% 27g	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	3.86% 2.8g	7.45% 5.4g	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	% 3.6g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 2.9g	g per day for Men 19-50 years
Fiber	87% 33g	129% 49g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	940% 8460μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	424% 67.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	208% 2.7mg	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	27.5% 110μg	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.6% 23mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.3% 10mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	35% 350mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	280% 2.52mg	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	66.3% 5.3mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	544% 12.5mg	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	44.3% 310mg	263% 1840mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	976% 537μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	24.4% 903g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Plain Chapati Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Plain Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Plain Chapati Bread:

• 1 kg of Commercially Prepared Plain Chapati Bread contains 18.3 times more Vitamin B1, 5.4 times more Vitamin B2, 16.3 times more Vitamin B3, 3.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 5.5 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Plain Chapati Bread provide similar amounts of Vitamin E per one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Plain Chapati Bread:

• 1 kilogram of Cooked Frozen Carrots has 2.7 times more Water than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 2.7 times more Calcium, 3.1 times more Copper, 5.7 times more Iron, 5.6 times more Magnesium, 7.5 times more Manganese, 5.9 times more Phosphorus, 1.4 times more Potassium, 89.5 times more Selenium, 6.9 times more Sodium and 4.5 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.5 times more Sugars than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 8 times more Energy, 11 times more Fat, 16.3 times more Saturated Fat, 3 times more Omega 3, 3.5 times more Omega 6, 6 times more Carbohydrate, 1.5 times more Fiber and 19.4 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein