Comparing Nutrients in 1 pound Popovers, dry mix, unenriched VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, unenriched	11%	11%	78%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Popovers, dry mix, unenriched	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	58% 1683kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	NA	1.75% 1.27g	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	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	84.2% 47g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, unenriched	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.72mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	29.3% 0.38mg	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	28.3% 113μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	11.6% 10.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, unenriched	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	14.5% 145mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	41.3% 0.37mg	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	46.5% 3.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	33% 0.76mg	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	64.8% 454mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	274% 4110mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.43% 53g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Popovers, dry mix, unenriched VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Popovers, dry mix, unenriched versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Popovers, dry mix, unenriched vs Cooked Frozen Carrots:

• 1 pound of Popovers, dry mix, unenriched has 3.4 times more Vitamin B1, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B6 and 23 times more Vitamin C than Popovers, dry mix, unenriched.
• 1 pound of Popovers, dry mix, unenriched have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Cooked Frozen Carrots have insufficient amounts of Vitamin B12

Comparing minerals per 1 pound for Popovers, dry mix, unenriched vs Cooked Frozen Carrots:

• 1 pound of Popovers, dry mix, unenriched has 2.1 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 3.2 times more Phosphorus, 15.4 times more Sodium and 2.5 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.9 times more Potassium and 7.7 times more Water than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Cooked Frozen Carrots contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Popovers, dry mix, unenriched has 10 times more Energy, 6.3 times more Fat, 8.2 times more Saturated Fat, 2.7 times more Omega 6, 9.2 times more Carbohydrate and 17.9 times more Protein than Cooked Frozen Carrots.
• Both Popovers, dry mix, unenriched and Cooked Frozen Carrots offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein