Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Cooked Frozen Carrots	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	12.8% 370kcal	161% 4680kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	296% 287g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	254% 81.3g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	197% 33.5g	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	360% 468g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	NA	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	37% 14g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	99% 55.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Pie crust, deep dish, frozen, unbaked, made with enriched flour	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	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	36% 0.47mg	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	193% 770μg	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	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	82.7% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	35% 350mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	87.8% 0.79mg	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	283% 22.6mg	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	97% 680mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Pie crust, deep dish, frozen, unbaked, made with enriched flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Pie crust, deep dish, frozen, unbaked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 1 kilogram of Cooked Frozen Carrots has 1.8 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 7.6 times more Vitamin B1, 3.9 times more Vitamin B2, 6 times more Vitamin B3, 2.1 times more Vitamin B5 and 7 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pie crust, deep dish, frozen, unbaked, made with enriched flour provide similar amounts of Vitamin E and Vitamin K per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 1 kilogram of Cooked Frozen Carrots has 1.8 times more Calcium, 2.1 times more Potassium and 5.1 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 4.3 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 7.5 times more Selenium, 6 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pie crust, deep dish, frozen, unbaked, made with enriched flour contain similar levels of Copper per one kilogram.
• 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 2.4 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 12.6 times more Energy, 42.3 times more Fat, 67.7 times more Saturated Fat, 2.6 times more Omega 3, 11.6 times more Omega 6, 6.1 times more Carbohydrate and 9.5 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein