Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Cooked Frozen Carrots	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	12.8% 370kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	61.8% 60g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	50.4% 8.56g	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	591% 768g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	67% 48.7g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	940% 8460μg	317% 2850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	238% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	422% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	238% 38mg	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	292% 3.8mg	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	250% 1000μg	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	42.2% 38mg	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	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	35% 350mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	81% 0.73mg	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	428% 34.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	105% 440mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	241% 3610mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.4% 903g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Tart, breakfast, low fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Tart, breakfast, low fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Tart, breakfast, low fat:

• 1 kilogram of Cooked Frozen Carrots has 3 times more Vitamin A, 1.9 times more Vitamin E and 34 times more Vitamin K than Tart, breakfast, low fat.
• While 1 kg of Tart, breakfast, low fat contains 9.5 times more Vitamin B1, 14.8 times more Vitamin B2, 9.1 times more Vitamin B3, 4.5 times more Vitamin B6, 9.1 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 1 kilogram of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Tart, breakfast, low fat:

• 1 kilogram of Cooked Frozen Carrots has 2.9 times more Potassium, 1.3 times more Zinc and 7.5 times more Water than Tart, breakfast, low fat.
• While 1 kg of Tart, breakfast, low fat contains 1.3 times more Calcium, 6.5 times more Iron, 4 times more Magnesium, 3 times more Phosphorus, 21.5 times more Selenium and 6.1 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Tart, breakfast, low fat contain similar levels of Copper per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 kilogram of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.9 times more Omega 3 and 2.2 times more Fiber than Tart, breakfast, low fat.
• While 1 kg of Tart, breakfast, low fat contains 10.1 times more Energy, 8.8 times more Fat, 11.6 times more Saturated Fat, 3 times more Omega 6, 9.9 times more Carbohydrate and 6.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Tart, breakfast, low fat offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 1 kilogram of Tart, breakfast, low fat provide inadequate amounts of Omega 3