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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Carrots	8%	5%	87%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Carrots	Recommended Dietary Allowance
Energy	41% 1193kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	11% 7.85g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 16.3g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Carrots	Recommended Dietary Allowance
Calcium	18% 181mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	5.3% 197g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Waffles, gluten-free, frozen, ready-to-heat vs Carrots:

• Waffles, gluten-free, frozen, ready-to-heat have 1.2 times more Vitamin B1, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin B12 and 1.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B2, 2.1 times more Vitamin B6, 2.4 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 Raw Carrots have similar amounts of Vitamin K per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Carrots have insufficient amounts of Vitamin D in 1 lb.

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

• Waffles, gluten-free, frozen, ready-to-heat have 1.2 times more Calcium, 2 times more Copper, 2.1 times more Iron, 2.6 times more Magnesium, 5.5 times more Manganese, 10.3 times more Phosphorus, 7.3 times more Sodium and 2.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.6 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 6.4 times more Energy, 36.8 times more Fat, 24.4 times more Saturated Fat, 385 times more Omega 3, 15.9 times more Omega 6, 4.5 times more Carbohydrate and 2.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.7 times more Sugars and 2 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.