Comparing Nutrients in 5 ounces Boiled Carrots VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Boiled Carrots	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	27.3% 791kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	56.3% 54.6g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	229% 3.67g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	50% 64.8g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	1.47% 1.06g	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	0.7% 0.51g	NA	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	2.07% 0.027mg	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	4.96% 20μg	19.5% 78μg	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	5.67% 5.1mg	0% 0mg	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	9.73% 1.46mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	30.5% 0.7mg	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	6.07% 42.5mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Puff pastry, frozen, ready-to-bake, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Puff pastry, frozen, ready-to-bake, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Puff pastry, frozen, ready-to-bake, baked:

• 5 ounces of Boiled Carrots have more Vitamin A, more Vitamin B5, 8.1 times more Vitamin B6, more Vitamin C and 1.9 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While 5 oz of Puff pastry, frozen, ready-to-bake, baked contain 4.9 times more Vitamin B1, 5.9 times more Vitamin B2, 5.9 times more Vitamin B3 and 3.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Puff pastry, frozen, ready-to-bake, baked provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled and Drained Carrots as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Puff pastry, frozen, ready-to-bake, baked:

• 5 ounces of Boiled Carrots have 3 times more Calcium, 3.8 times more Potassium and 12.2 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 5 oz of Puff pastry, frozen, ready-to-bake, baked contain 6.8 times more Copper, 7.6 times more Iron, 1.6 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus, 35 times more Selenium, 4.4 times more Sodium and 2.7 times more Zinc than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 5 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 4.6 times more Sugars and 2 times more Fiber than Puff pastry, frozen, ready-to-bake, baked.
• While 5 oz of Puff pastry, frozen, ready-to-bake, baked contain 15.9 times more Energy, 213.9 times more Fat, 183.4 times more Saturated Fat, 2588 times more Omega 3, 225.7 times more Omega 6, 5.6 times more Carbohydrate and 9.7 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein