Comparing Nutrients in 1 pound Buckwheat Flour VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Buckwheat Flour	Frozen Carrots	Recommended Dietary Allowance
Energy	52.4% 1520kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	27.6% 36g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 18.4g	g per day for Men 19-50 years
Fiber	119% 45.4g	39.4% 15g	38g per day for Men 19-50 years
Protein	102% 57.2g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	228% 68.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.2% 245μg	11.3% 45.4μg	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	12.6% 11.3mg	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	9.68% 1.45mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Frozen Carrots	Recommended Dietary Allowance
Calcium	18.6% 186mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	37.3% 0.34mg	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	230% 18.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	33.7% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	450% 202μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	218% 1529mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Buckwheat Flour versus 1 lb of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Buckwheat Flour vs Frozen Carrots:

• 1 pound of Buckwheat Flour has 9.5 times more Vitamin B1, 5.1 times more Vitamin B2, 13.3 times more Vitamin B3, 2.4 times more Vitamin B5, 6.1 times more Vitamin B6 and 5.4 times more Vitamin B9 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 2.5 times more Vitamin K than Whole-groat Buckwheat Flour.
• 1 pound of Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Whole-groat Buckwheat Flour as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Buckwheat Flour vs Frozen Carrots:

• 1 pound of Buckwheat Flour has 7 times more Copper, 9.2 times more Iron, 20.9 times more Magnesium, 11.9 times more Manganese, 10.2 times more Phosphorus, 2.5 times more Potassium, 8.1 times more Selenium and 9.5 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 6.2 times more Sodium and 8.1 times more Water than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Frozen Carrots contain similar levels of Calcium per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat Flour has 9.3 times more Energy, 6.7 times more Fat, 14.4 times more Saturated Fat, 4.2 times more Omega 3, 3.6 times more Omega 6, 8.9 times more Carbohydrate, 3 times more Fiber and 16.2 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.8 times more Sugars than Whole-groat Buckwheat Flour.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein