Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Cooked Frozen Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	5.8% 168kcal	42.7% 1238kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	53.4% 9.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	157% 204g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	17.5% 12.7g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 9.07g	g per day for Men 19-50 years
Fiber	39.4% 15g	56% 21.3g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.2% 6.67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	70.3% 281μg	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	0.2% 0.18mg	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	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	16% 159mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	181% 1.63mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	256% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.3% 15.4μg	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	121% 844mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	11% 410g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Multicereal Kaiser Roll per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Multicereal Kaiser Roll:

• 1 pound of Cooked Frozen Carrots has 8460 times more Vitamin A, 57.5 times more Vitamin C and 4.9 times more Vitamin K than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 13.3 times more Vitamin B1, 5.7 times more Vitamin B2, 7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Multicereal Kaiser Roll provide similar amounts of Vitamin E per one pound.
• 1 pound of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Multicereal Kaiser Roll:

• 1 pound of Cooked Frozen Carrots has 2.5 times more Water than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 2.4 times more Calcium, 4.4 times more Copper, 6 times more Iron, 7.1 times more Magnesium, 7.8 times more Manganese, 6 times more Phosphorus, 1.3 times more Potassium, 40 times more Selenium, 10.2 times more Sodium and 4.7 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 1.5 times more Sugars than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 7.4 times more Energy, 7.9 times more Fat, 5.8 times more Saturated Fat, 20.5 times more Omega 3, 6.9 times more Omega 6, 5.8 times more Carbohydrate, 1.4 times more Fiber and 14.8 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein