Comparing Nutrients in 1 kilogram Puff pastry, frozen, ready-to-bake, baked VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Carrots	8%	5%	87%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Carrots	Recommended Dietary Allowance
Energy	192% 5580kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	397% 385g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	172% 55g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1618% 26g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1155% 196g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	352% 457g	73.7% 96g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	65.4% 47.4g	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	NA	7.6% 5.5g	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	39.5% 15g	73.7% 28g	38g per day for Men 19-50 years
Protein	132% 74g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	269% 3.23mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 550μg	47.5% 190μg	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	0% 0mg	65.6% 59mg	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	36.7% 5.5mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Carrots	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	325% 26mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	62% 1.43mg	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	85.7% 600mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2% 74g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puff pastry, frozen, ready-to-bake, baked vs Carrots:

• Puff pastry, frozen, ready-to-bake, baked has 4.9 times more Vitamin B1, 4.4 times more Vitamin B2, 3.9 times more Vitamin B3, 2.9 times more Vitamin B9 and 1.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin B5, 7.3 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Raw Carrots have similar amounts of Vitamin E per 1 kg.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Puff pastry, frozen, ready-to-bake, baked vs Carrots:

• Puff pastry, frozen, ready-to-bake, baked has 2.6 times more Copper, 8.7 times more Iron, 1.3 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 245 times more Selenium, 3.7 times more Sodium and 2.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.3 times more Calcium, 5.2 times more Potassium and 11.9 times more Water than Puff pastry, frozen, ready-to-bake, baked.

Comparison of macro-nutrients per 1 kilogram:

• Puff pastry, frozen, ready-to-bake, baked has 13.6 times more Energy, 160.4 times more Fat, 171.9 times more Saturated Fat, 1294 times more Omega 3, 196.4 times more Omega 6, 4.8 times more Carbohydrate and 8 times more Protein than Raw Carrots.
• While Raw Carrots contain 6.3 times more Sugars and 1.9 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.