Comparing Nutrients in 1 kilogram Rolls, hamburger or hot dog, whole wheat VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	93% 2690kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 449g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	56.3% 40.8g	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	33.7% 24.4g	3.86% 2.8g	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	% 20.3g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 34.4g	g per day for Men 19-50 years
Fiber	161% 61g	87% 33g	38g per day for Men 19-50 years
Protein	221% 124g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.2mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	64.6% 0.84mg	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	105% 420μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	25.6% 23mg	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	27.3% 4.1mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	198% 1980mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	91% 0.82mg	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	303% 24mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1004% 23mg	72.6% 1.67mg	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	310% 2170mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	9.7% 359g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hamburger or hot dog, whole wheat versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, hamburger or hot dog, whole wheat vs Cooked Frozen Carrots:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 14.7 times more Vitamin B1, 5.1 times more Vitamin B2, 10.9 times more Vitamin B3, 4.8 times more Vitamin B5, 2.3 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin B12 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 25.6 times more Vitamin A, 1.8 times more Vitamin C, 2.5 times more Vitamin E and 3 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• 1 kilogram of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 1 kilogram of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rolls, hamburger or hot dog, whole wheat vs Cooked Frozen Carrots:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 5.7 times more Calcium, 2.9 times more Copper, 4.6 times more Iron, 7.4 times more Magnesium, 13.8 times more Manganese, 7 times more Phosphorus, 1.3 times more Potassium, 54.8 times more Selenium, 8.1 times more Sodium and 4.9 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.5 times more Water than Rolls, hamburger or hot dog, whole wheat.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 7.3 times more Energy, 6.4 times more Fat, 7.7 times more Saturated Fat, 3.9 times more Omega 3, 5.5 times more Omega 6, 5.8 times more Carbohydrate, 1.5 times more Sugars, 8.7 times more Fructose, 1.8 times more Fiber and 21.3 times more Protein than Cooked Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein