Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Cooked Frozen Carrots	Rice Bran Bread	Recommended Dietary Allowance
Energy	5.8% 168kcal	38% 1102kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	152% 197g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	29.2% 21g	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	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Rice Bran 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	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	70.4% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	94% 1.2mg	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	98% 390μg	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	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Rice Bran Bread	Recommended Dietary Allowance
Calcium	16% 159mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	93% 0.83mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	86.4% 363mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	313% 7.2mg	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	20% 141mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	237% 130μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	54% 5.94mg	11mg per day for Men 19-50 years
Water	11% 410g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Rice Bran Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Rice Bran Bread:

• 1 pound of Cooked Frozen Carrots has more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 13.6 times more Vitamin K than Rice Bran Bread.
• While 1 lb of Rice Bran Bread contains 21.8 times more Vitamin B1, 8.1 times more Vitamin B2, 16.4 times more Vitamin B3, 4.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 7.8 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 pound of Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Rice Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Rice Bran Bread:

• 1 pound of Cooked Frozen Carrots has 2.2 times more Water than Rice Bran Bread.
• While 1 lb of Rice Bran Bread contains 2 times more Calcium, 2.2 times more Copper, 6.8 times more Iron, 7.3 times more Magnesium, 9.5 times more Manganese, 5.7 times more Phosphorus, 47.8 times more Selenium, 4.6 times more Sodium and 3.7 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Rice Bran Bread contain similar levels of Potassium per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Rice Bran Bread contains 6.6 times more Energy, 6.8 times more Fat, 5.9 times more Saturated Fat, 2.4 times more Omega 3, 5.7 times more Omega 6, 5.6 times more Carbohydrate, 1.5 times more Fiber and 15.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Rice Bran Bread offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein