Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Bread	16%	15%	69%

Macro Nutrients

	Cooked Frozen Carrots	Bread	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	6.6% 6.42g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	52% 67.4g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	11.2% 8.12g	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	0.55% 0.4g	4.56% 3.3g	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	% 0.51g	% 2.35g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	15% 5.67g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Bread	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	12% 0.16mg	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	3.9% 15.6μg	30% 120μg	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	3.62% 3.26mg	0.31% 0.28mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Bread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	23.3% 0.21mg	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	9.4% 0.75mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	63.2% 1.45mg	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	6.28% 44mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	3.46% 128g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Bread per 5 oz

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

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

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, 11.5 times more Vitamin C, 5.3 times more Vitamin E and 2.8 times more Vitamin K than Bread.
• While 5 oz of Wheat Bread contain 13.7 times more Vitamin B1, 6.8 times more Vitamin B2, 13.4 times more Vitamin B3, 4.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.7 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 5 ounces of Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Carrots have 1.4 times more Potassium and 2.6 times more Water than Bread.
• While 5 oz of Wheat Bread contain 3.6 times more Calcium, 1.8 times more Copper, 6.8 times more Iron, 3.7 times more Magnesium, 6.1 times more Manganese, 4.2 times more Phosphorus, 48 times more Selenium, 8 times more Sodium and 3 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Wheat Bread contain 7.4 times more Energy, 6.7 times more Fat, 5.8 times more Saturated Fat, 3.7 times more Omega 3, 5 times more Omega 6, 6.2 times more Carbohydrate, 1.4 times more Sugars, 8.3 times more Fructose and 18.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Bread offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein