Comparing Nutrients in 1 pound Frozen Carrots VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Frozen Carrots	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	5.63% 163kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	54.4% 9.24g	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	178% 232g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	53% 38.4g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Rolls, dinner, whole-wheat	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	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	68% 0.88mg	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	34% 136μg	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	27.2% 4.1mg	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	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	16.3% 163mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	120% 1.1mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	453% 10.4mg	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	145% 1016mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	407% 224μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	158% 2363mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	11% 408g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Rolls, dinner, whole-wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Carrots versus 1 lb of Rolls, dinner, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Carrots vs Rolls, dinner, whole-wheat:

• 1 pound of Frozen Carrots has more Vitamin A, more Vitamin C and 8.8 times more Vitamin K than Rolls, dinner, whole-wheat.
• While 1 lb of Rolls, dinner, whole-wheat contains 5.6 times more Vitamin B1, 4.1 times more Vitamin B2, 7.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6, 3 times more Vitamin B9 and 1.6 times more Vitamin E than Frozen Carrots, Unprepared.
• 1 pound of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Carrots, Unprepared as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Rolls, dinner, whole-wheat:

• 1 pound of Frozen Carrots has 2.7 times more Water than Rolls, dinner, whole-wheat.
• While 1 lb of Rolls, dinner, whole-wheat contains 2.9 times more Calcium, 3.2 times more Copper, 5.5 times more Iron, 7.1 times more Magnesium, 13.4 times more Manganese, 6.8 times more Phosphorus, 70.6 times more Selenium, 7.7 times more Sodium and 6.1 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Rolls, dinner, whole-wheat contain similar levels of Potassium per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Rolls, dinner, whole-wheat contains 7.4 times more Energy, 10.2 times more Fat, 17.8 times more Saturated Fat, 7.1 times more Omega 3, 8.3 times more Omega 6, 6.5 times more Carbohydrate, 1.8 times more Sugars, 2.3 times more Fiber and 11.2 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein