Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Flaxseed	13%	67%	20%

Macro Nutrients

	Cooked Frozen Carrots	Flaxseed	Recommended Dietary Allowance
Energy	5.8% 168kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	158% 26.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	101% 131g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	9.7% 7.03g	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	0% 0g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 5.2g	g per day for Men 19-50 years
Fiber	39.4% 15g	326% 124g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Flaxseed	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	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Flaxseed	Recommended Dietary Allowance
Calcium	16% 159mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	615% 5.53mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	489% 11.3mg	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	416% 2912mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	11% 410g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Flaxseed per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Flaxseed:

• 1 pound of Cooked Frozen Carrots has more Vitamin A, 3.8 times more Vitamin C, 3.3 times more Vitamin E and 3.2 times more Vitamin K than Flaxseed.
• While 1 lb of Flaxseed contains 54.8 times more Vitamin B1, 4.4 times more Vitamin B2, 7.4 times more Vitamin B3, 5.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 7.9 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 pound of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Flaxseed:

• 1 pound of Cooked Frozen Carrots has 2 times more Sodium and 13 times more Water than Flaxseed.
• While 1 lb of Flaxseed contains 7.3 times more Calcium, 14.9 times more Copper, 10.8 times more Iron, 35.6 times more Magnesium, 14.9 times more Manganese, 20.7 times more Phosphorus, 4.2 times more Potassium, 42.3 times more Selenium and 12.4 times more Zinc than Boiled and Drained Frozen Carrots.
• 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 2.6 times more Sugars than Flaxseed.
• While 1 lb of Flaxseed contains 14.4 times more Energy, 62 times more Fat, 30.5 times more Saturated Fat, 518.5 times more Omega 3, 20.4 times more Omega 6, 3.7 times more Carbohydrate, 8.3 times more Fiber and 31.5 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein