Comparing Nutrients in 1 pound Frozen Carrots VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Frozen Carrots	Cooked Oat Bran	Recommended Dietary Allowance
Energy	5.63% 163kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	8.64% 1.47g	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	40% 52g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 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	31% 11.8g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Oat Bran	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	8.72% 0.11mg	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	6.8% 27.2μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	33.3% 0.3mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	190% 4.37mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11% 408g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cooked Oat Bran per 1 lb

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

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

• 1 pound of Frozen Carrots has more Vitamin A, 3.2 times more Vitamin B3, 3.8 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• While 1 lb of Cooked Oat Bran contains 3.6 times more Vitamin B1 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Oat Bran provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Carrots, Unprepared as well as Cooked Oat Bran have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Carrots has 3.6 times more Calcium, 2.6 times more Potassium and 68 times more Sodium than Cooked Oat Bran.
• While 1 lb of Cooked Oat Bran contains 2 times more Iron, 3.3 times more Magnesium, 5.6 times more Manganese, 3.6 times more Phosphorus, 11 times more Selenium and 1.6 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Oat Bran contain similar levels of Copper and Water per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium
• 1 pound of Cooked Oat Bran lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 1.3 times more Fiber than Cooked Oat Bran.
• While 1 lb of Cooked Oat Bran contains 1.4 times more Carbohydrate and 4.1 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Cooked Oat Bran provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.