Comparing Nutrients in 5 ounces Bread Sticks VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Bread Sticks	12%	21%	67%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Bread Sticks	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	20% 584kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	8.43% 11g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	11% 4.25g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	30.4% 17g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Bread Sticks	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.3% 0.78mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.8% 7.5mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	9.16% 0.12mg	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	57.4% 230μg	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	13% 0.12mg	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	76% 6.07mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	10.3% 0.24mg	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	24.5% 172mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	67.4% 1011mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread Sticks VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread Sticks versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread Sticks vs Cooked Frozen Carrots:

• 5 ounces of Bread Sticks have 19.6 times more Vitamin B1, 14.9 times more Vitamin B2, 12.7 times more Vitamin B3, 3.1 times more Vitamin B5 and 14.7 times more Vitamin B9 than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, more Vitamin C and 6.2 times more Vitamin K than Plain Bread Sticks.
• Both Bread Sticks and Cooked Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Bread Sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Plain Bread Sticks as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bread Sticks vs Cooked Frozen Carrots:

• 5 ounces of Bread Sticks have 2.3 times more Copper, 8.1 times more Iron, 2.9 times more Magnesium, 3.3 times more Manganese, 3.9 times more Phosphorus, 62.5 times more Selenium, 12.1 times more Sodium and 2.5 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.6 times more Calcium, 1.5 times more Potassium and 14.8 times more Water than Plain Bread Sticks.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread Sticks have 11.1 times more Energy, 14 times more Fat, 11.8 times more Saturated Fat, 5.5 times more Omega 3, 11.7 times more Omega 6, 8.8 times more Carbohydrate and 20.7 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 3.2 times more Sugars than Plain Bread Sticks.
• Both Bread Sticks and Cooked Frozen Carrots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein