Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Tortillas, ready-to-bake or -fry, corn, without added salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Cooked Frozen Carrots	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	34.7% 1007kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	4.73% 1.5g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	29% 4.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	163% 211g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	62% 23.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Tortillas, ready-to-bake or -fry, corn, without added salt	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	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	76.4% 0.99mg	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	129% 517μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.5% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	16% 159mg	79.4% 794mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	77.6% 0.7mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	79.3% 1.82mg	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	203% 1424mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	18% 268mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	11% 410g	5.4% 200g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Tortillas, ready-to-bake or -fry, corn, without added salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Tortillas, ready-to-bake or -fry, corn, without added salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 1 pound of Cooked Frozen Carrots has more Vitamin A and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 1 lb of Tortillas, ready-to-bake or -fry, corn, without added salt contains 3.7 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 10.4 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 1 pound of Cooked Frozen Carrots has 1.2 times more Potassium, 5.4 times more Sodium and 2 times more Water than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 1 lb of Tortillas, ready-to-bake or -fry, corn, without added salt contains 5 times more Calcium, 1.9 times more Copper, 2.6 times more Iron, 5.9 times more Magnesium, 2.4 times more Manganese, 10.1 times more Phosphorus and 2.7 times more Zinc than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.3 times more Omega 3 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 1 lb of Tortillas, ready-to-bake or -fry, corn, without added salt contains 6 times more Energy, 3.7 times more Fat, 3.8 times more Omega 6, 6 times more Carbohydrate, 1.6 times more Fiber and 9.8 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein