Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Cooked Frozen Carrots	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	20% 3.4g	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	88.3% 115g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	NA	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cake, pudding-type, white, unenriched, dry mix	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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	1.96% 0.026mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8.8% 0.079mg	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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	17% 0.39mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cake, pudding-type, white, unenriched, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Cake, pudding-type, white, unenriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Cake, pudding-type, white, unenriched, dry mix:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, 4.7 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• While 5 oz of Cake, pudding-type, white, unenriched, dry mix contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Drained Frozen Carrots.
• 5 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Cake, pudding-type, white, unenriched, dry mix:

• 5 ounces of Cooked Frozen Carrots have 1.5 times more Copper, 1.2 times more Magnesium, 2.7 times more Potassium, 1.4 times more Zinc and 25.8 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While 5 oz of Cake, pudding-type, white, unenriched, dry mix contain 2.2 times more Calcium, 1.7 times more Manganese, 8.9 times more Phosphorus and 11.3 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cake, pudding-type, white, unenriched, dry mix contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 4.7 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While 5 oz of Cake, pudding-type, white, unenriched, dry mix contain 11.4 times more Energy, 14 times more Fat, 19.5 times more Saturated Fat, 3.5 times more Omega 3, 8.3 times more Omega 6, 10.5 times more Carbohydrate and 6.7 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 5 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber