Comparing Nutrients in 1 pound Waffles, gluten-free, frozen, ready-to-heat VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	41% 1193kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	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	150% 195g	27% 35g	130g per day for Men 19-50 years
Sugars	11% 7.85g	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	3.13% 2.27g	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	% 1.95g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 15.6g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	39.4% 15g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	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	30.2% 0.36mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	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	23.4% 0.3mg	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	9.07% 36.3μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	507% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	11.6% 10.4mg	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	29% 4.35mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	18% 181mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	35.7% 2.86mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	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	233% 1628mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.3% 197g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Waffles, gluten-free, frozen, ready-to-heat 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 Waffles, gluten-free, frozen, ready-to-heat vs Cooked Frozen Carrots:

• 1 pound of Waffles, gluten-free, frozen, ready-to-heat has 2.7 times more Vitamin B1, 4.3 times more Vitamin B3, 2.8 times more Vitamin B5 and more Vitamin B12 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cooked Frozen Carrots provide similar amounts of Vitamin B2, Vitamin E and Vitamin K per one pound.
• 1 pound of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Waffles, gluten-free, frozen, ready-to-heat vs Cooked Frozen Carrots:

• 1 pound of Waffles, gluten-free, frozen, ready-to-heat has 2.8 times more Magnesium, 4.7 times more Manganese, 11.6 times more Phosphorus, 8.6 times more Sodium and 1.4 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.5 times more Potassium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cooked Frozen Carrots contain similar levels of Calcium, Copper and Iron per one pound.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Waffles, gluten-free, frozen, ready-to-heat has 7.1 times more Energy, 13 times more Fat, 6.5 times more Saturated Fat, 17.5 times more Omega 3, 5.5 times more Omega 6, 5.6 times more Carbohydrate and 4.7 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.4 times more Sugars and 2.4 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein