Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Cooked Frozen Carrots	Phyllo dough	Recommended Dietary Allowance
Energy	12.8% 370kcal	103% 2990kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	51.5% 8.76g	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	405% 526g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	2.5% 1.8g	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	50% 19g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Phyllo dough	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	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	255% 40.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	23% 0.3mg	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	220% 880μg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Phyllo dough	Recommended Dietary Allowance
Calcium	35% 350mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	112% 1mg	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	401% 32mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	207% 4.76mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	424% 233μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	322% 4830mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.4% 903g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Phyllo dough per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Phyllo dough:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, 2.8 times more Vitamin B6, more Vitamin C, 12.6 times more Vitamin E and 5.4 times more Vitamin K than Phyllo dough.
• While 1 kg of Phyllo dough contains 18 times more Vitamin B1, 9.2 times more Vitamin B2, 9.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 8 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 kilogram of Phyllo dough have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Phyllo dough have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Phyllo dough:

• 1 kilogram of Cooked Frozen Carrots has 3.2 times more Calcium, 2.6 times more Potassium and 2.8 times more Water than Phyllo dough.
• While 1 kg of Phyllo dough contains 6.1 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 38.8 times more Selenium, 8.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Phyllo dough contain similar levels of Copper per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 kilogram of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 22.7 times more Sugars and 1.7 times more Fiber than Phyllo dough.
• While 1 kg of Phyllo dough contains 8.1 times more Energy, 8.8 times more Fat, 12.3 times more Saturated Fat, 3 times more Omega 6, 6.8 times more Carbohydrate and 12.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Phyllo dough offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein