Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Cooked Frozen Carrots	Hard white Wheat	Recommended Dietary Allowance
Energy	12.8% 370kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	42% 7.15g	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	584% 759g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	5.66% 4.1g	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	321% 122g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Hard white Wheat	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	323% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	283% 3.68mg	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	95% 380μg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Hard white Wheat	Recommended Dietary Allowance
Calcium	35% 350mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	403% 3.63mg	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	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	1661% 38.2mg	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	507% 3550mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	127% 4320mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	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	303% 33.3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Hard white Wheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Hard white Wheat:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, more Vitamin C and 7.2 times more Vitamin K than Hard white Wheat.
• While 1 kg of Hard white Wheat contains 12.9 times more Vitamin B1, 2.9 times more Vitamin B2, 10.5 times more Vitamin B3, 5.5 times more Vitamin B5, 4.4 times more Vitamin B6 and 3.5 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Hard white Wheat provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Hard white Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Hard white Wheat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Hard white Wheat:

• 1 kilogram of Cooked Frozen Carrots has 29.5 times more Sodium and 9.4 times more Water than Hard white Wheat.
• While 1 kg of Hard white Wheat contains 4.4 times more Copper, 8.6 times more Iron, 8.5 times more Magnesium, 22.9 times more Manganese, 11.5 times more Phosphorus, 2.3 times more Potassium and 9.5 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Hard white Wheat contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Omega 3 and 10 times more Sugars than Hard white Wheat.
• While 1 kg of Hard white Wheat contains 9.2 times more Energy, 2.5 times more Omega 6, 9.8 times more Carbohydrate, 3.7 times more Fiber and 19.5 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein