Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Cooked Frozen Carrots	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	12.8% 370kcal	65% 1880kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	261% 339g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	36.3% 26.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	139% 53g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Sprouted Wheat Bread	Recommended Dietary Allowance
Vitamin A	940% 8460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	146% 23.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	148% 1.93mg	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	0% 0μg	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	25.6% 23mg	0% 0mg	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	67.3% 10mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	35% 350mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	231% 2.08mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	157% 660mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	NA	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	251% 1760mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	316% 4740mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	24.4% 903g	13.8% 509g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Sprouted Wheat Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Sprouted Wheat Bread:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 12.4 times more Vitamin K than Sprouted Wheat Bread.
• While 1 kg of Sprouted Wheat Bread contains 7.8 times more Vitamin B1, 2.1 times more Vitamin B2, 5.6 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled and Drained Frozen Carrots.
• 1 kilogram of Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Sprouted Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Sprouted Wheat Bread:

• 1 kilogram of Cooked Frozen Carrots has more Calcium and 1.8 times more Water than Sprouted Wheat Bread.
• While 1 kg of Sprouted Wheat Bread contains 2.5 times more Copper, 3.6 times more Iron, 6 times more Magnesium, 5.7 times more Phosphorus, 50 times more Selenium, 8 times more Sodium and 3.6 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sprouted Wheat Bread contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 kilogram of Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has more Omega 3 and 1.6 times more Sugars than Sprouted Wheat Bread.
• While 1 kg of Sprouted Wheat Bread contains 5.1 times more Energy, 4.4 times more Carbohydrate, 1.6 times more Fiber and 22.7 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 kilogram of Sprouted Wheat Bread provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Sprouted Wheat Bread provide inadequate amounts of Omega 6 in one kilogram.