Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Frozen Whole Wheat Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Cooked Frozen Carrots	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	5.8% 168kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	47% 15g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	161% 209g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	18.3% 13.3g	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	1.75% 1.27g	1.7% 1.22g	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	% 1.63g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 1.8g	g per day for Men 19-50 years
Fiber	39.4% 15g	116% 44g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	98% 1.27mg	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	12.5% 50μg	51% 204μg	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	11.6% 10.4mg	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	30.5% 4.6mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	16% 159mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	115% 1.04mg	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	30% 2.4mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	345% 7.92mg	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	20% 141mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	63.5% 7mg	11mg per day for Men 19-50 years
Water	11% 410g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Frozen Whole Wheat Chapati Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Frozen Whole Wheat Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Frozen Whole Wheat Chapati Bread:

• 1 pound of Cooked Frozen Carrots has more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 4.1 times more Vitamin K than Frozen Whole Wheat Chapati Bread.
• While 1 lb of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 15 times more Vitamin B1, 4.9 times more Vitamin B2, 11.1 times more Vitamin B3, 3.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 pound of Frozen Whole Wheat Chapati Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Frozen Whole Wheat Chapati Bread:

• 1 pound of Cooked Frozen Carrots has 2.5 times more Water than Frozen Whole Wheat Chapati Bread.
• While 1 lb of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 2.8 times more Copper, 4.2 times more Iron, 5.1 times more Magnesium, 10.5 times more Manganese, 5.1 times more Phosphorus, 44.3 times more Selenium, 5.1 times more Sodium and 4.4 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Whole Wheat Chapati Bread contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.5 times more Omega 3 and 1.4 times more Sugars than Frozen Whole Wheat Chapati Bread.
• While 1 lb of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 8.1 times more Energy, 13.5 times more Fat, 27.6 times more Saturated Fat, 2.5 times more Omega 6, 6 times more Carbohydrate, 2.9 times more Fiber and 13.5 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 1 pound of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3