Comparing Nutrients in 1 pound Enriched Bleached 9% Protein White Wheat Flour VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Enriched Bleached 9% Protein White Wheat Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	57.4% 1665kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	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	270% 351g	27% 35g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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	0.19% 0.14g	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	% 0.14g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 1.18g	% 15.6g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	72% 40.3g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White Wheat Flour	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	278% 3.34mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	193% 771μg	12.5% 50μg	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	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	1.5% 0.23mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 9% Protein White Wheat Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	9.07% 91mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	287% 23mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	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	55% 386mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	94% 51.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.45% 53.8g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 9% Protein White Wheat Flour VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Bleached 9% Protein White Wheat Flour 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 Enriched Bleached 9% Protein White Wheat Flour vs Cooked Frozen Carrots:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 24.5 times more Vitamin B1, 12 times more Vitamin B2, 14.3 times more Vitamin B3 and 15.5 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C, 20.2 times more Vitamin E and 45.3 times more Vitamin K than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White Wheat Flour and Cooked Frozen Carrots provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Enriched Bleached 9% Protein White Wheat Flour vs Cooked Frozen Carrots:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 2 times more Copper, 9.5 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 2.7 times more Phosphorus, 19 times more Selenium and 2.7 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.8 times more Calcium, 1.5 times more Potassium, 29.5 times more Sodium and 7.6 times more Water than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 9.9 times more Energy, 2 times more Omega 6, 10 times more Carbohydrate and 15.3 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.6 times more Omega 3 and 7.6 times more Sugars than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 pound of Enriched Bleached 9% Protein White Wheat Flour provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein