Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.73% 0.46g	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	94% 122g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	18.6% 13.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 13.5g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	14.8% 8.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	133% 1199μg	172% 1548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	180% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	243% 3.16mg	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	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	29% 26.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	78.7% 472IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	53.6% 536mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	11.5% 0.1mg	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	680% 54.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	13.7% 0.32mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	72.5% 1087mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, RALSTON Corn Biscuits per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 5 ounces of Cooked Frozen Carrots have 1.5 times more Vitamin B5, 10.1 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 1.3 times more Vitamin A, 50.7 times more Vitamin B1, 45.9 times more Vitamin B2, 52.5 times more Vitamin B3, 26.5 times more Vitamin B6, 60.6 times more Vitamin B9, more Vitamin B12, 8 times more Vitamin C and more Vitamin D than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 5 ounces of Cooked Frozen Carrots have 25.2 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 10.8 times more Calcium, 72.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 3.7 times more Selenium, 13 times more Sodium and 48.9 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, RALSTON Corn Biscuits contain similar levels of Copper, Phosphorus and Potassium per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 2.2 times more Omega 3 and 1.3 times more Fiber than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 10.2 times more Energy, 11.1 times more Carbohydrate, 2.3 times more Sugars and 10.1 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 5 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 6 in five ounces.