Comparing Nutrients in 1 pound Frozen Carrots VS Toasted Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Frozen Carrots	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	5.63% 163kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	172% 223g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	26.3% 19g	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	1.94% 1.4g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	171% 65g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	30.4% 0.39mg	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	11.3% 45.4μg	93% 372μg	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	12.6% 11.3mg	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	17.2% 2.6mg	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	16.3% 163mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	74% 0.67mg	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	25% 2mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	198% 4.56mg	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	21.4% 150mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	165% 2481mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	11% 408g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Toasted Oat Bran Reduced-calorie Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Carrots versus 1 lb of Toasted Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Carrots vs Toasted Oat Bran Reduced-calorie Bread:

• 1 pound of Frozen Carrots has more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 8.8 times more Vitamin K than Toasted Oat Bran Reduced-calorie Bread.
• While 1 lb of Toasted Oat Bran Reduced-calorie Bread contains 7.7 times more Vitamin B1, 5.9 times more Vitamin B2, 8.7 times more Vitamin B3 and 8.2 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Carrots, Unprepared as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Toasted Oat Bran Reduced-calorie Bread:

• 1 pound of Frozen Carrots has 1.9 times more Potassium and 2.5 times more Water than Toasted Oat Bran Reduced-calorie Bread.
• While 1 lb of Toasted Oat Bran Reduced-calorie Bread contains 1.9 times more Calcium, 2 times more Copper, 8.5 times more Iron, 4.6 times more Magnesium, 5.9 times more Manganese, 4.4 times more Phosphorus, 35 times more Selenium, 8 times more Sodium and 3.6 times more Zinc than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Oat Bran Reduced-calorie Bread contains 6.6 times more Energy, 8.3 times more Fat, 7.2 times more Omega 3, 7.6 times more Omega 6, 6.2 times more Carbohydrate, 4.3 times more Fiber and 12.2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Sugars per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein