Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Cooked Frozen Carrots	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	24% 4.1g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	8.25% 6g	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	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	25% 9.5g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Bread, whole-wheat, prepared from recipe, toasted	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	21.5% 0.28mg	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	23.7% 95μg	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% 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	9.54% 1.43mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	43.8% 0.39mg	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	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	127% 2.93mg	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	41.5% 291mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	3.46% 128g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Bread, whole-wheat, prepared from recipe, toasted per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Bread, whole-wheat, prepared from recipe, toasted:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C, 1.2 times more Vitamin E and 1.3 times more Vitamin K than Bread, whole-wheat, prepared from recipe, toasted.
• While 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 8.9 times more Vitamin B1, 6.1 times more Vitamin B2, 9.5 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Bread, whole-wheat, prepared from recipe, toasted:

• 5 ounces of Cooked Frozen Carrots have 3.5 times more Water than Bread, whole-wheat, prepared from recipe, toasted.
• While 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 3.4 times more Copper, 6.4 times more Iron, 8.1 times more Magnesium, 12.4 times more Manganese, 6.6 times more Phosphorus, 1.8 times more Potassium, 70.8 times more Selenium, 6.5 times more Sodium and 4.7 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Calcium per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 8.2 times more Energy, 8.7 times more Fat, 7.3 times more Saturated Fat, 7.9 times more Omega 3, 10 times more Omega 6, 7.3 times more Carbohydrate, 2 times more Fiber and 15.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein