Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Enriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Cooked Frozen Carrots	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	12.8% 370kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	41% 6.95g	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	538% 699g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	12.7% 9.2g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 1.5g	g per day for Men 19-50 years
Fiber	87% 33g	63% 24g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	274% 153g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Enriched Bleached 15% Protein White (industrial) Wheat Flour	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	613% 7.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	372% 59.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	85.4% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	34.6% 0.45mg	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	425% 1700μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	35% 350mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	217% 1.95mg	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	633% 50.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	247% 5.7mg	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	183% 1280mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	511% 281μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Enriched Bleached 15% Protein White (industrial) Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Enriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, 20.2 times more Vitamin E and 45.3 times more Vitamin K than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 15% Protein White (industrial) Wheat Flour contains 24.5 times more Vitamin B1, 12 times more Vitamin B2, 14.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 15.5 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 1 kilogram of Cooked Frozen Carrots has 2.1 times more Calcium, 1.6 times more Potassium, 29.5 times more Sodium and 7 times more Water than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.4 times more Copper, 9.5 times more Iron, 3.5 times more Magnesium, 3.4 times more Manganese, 4.1 times more Phosphorus, 46.8 times more Selenium and 3.3 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 2.6 times more Omega 3, 4.4 times more Sugars and 1.4 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 15% Protein White (industrial) Wheat Flour contains 9.8 times more Energy, 2.4 times more Omega 6, 9 times more Carbohydrate and 26.4 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3