Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Muffins, wheat bran, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Muffins, wheat bran, dry mix	7%	25%	68%

Macro Nutrients

	Cooked Frozen Carrots	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	19.4% 561kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	15% 2.54g	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	79.6% 103g	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	NA	38g per day for Men 19-50 years
Protein	1.47% 0.82g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Muffins, wheat bran, 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	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	30.7% 0.4mg	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% 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	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	31.5% 0.28mg	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	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	164% 3.78mg	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	97% 680mg	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	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Muffins, wheat bran, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Muffins, wheat bran, 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 Muffins, wheat bran, dry mix:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A and more Vitamin C than Muffins, wheat bran, dry mix.
• While 5 oz of Muffins, wheat bran, dry mix contain 12 times more Vitamin B1, 7.6 times more Vitamin B2, 12 times more Vitamin B3, 3.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 7.7 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 5 ounces of Muffins, wheat bran, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Muffins, wheat bran, dry mix have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Muffins, wheat bran, dry mix:

• 5 ounces of Cooked Frozen Carrots have 18.8 times more Water than Muffins, wheat bran, dry mix.
• While 5 oz of Muffins, wheat bran, dry mix contain 2.4 times more Copper, 6.8 times more Iron, 7.9 times more Magnesium, 16 times more Manganese, 15.5 times more Phosphorus, 30 times more Selenium, 11.9 times more Sodium and 4.3 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Muffins, wheat bran, dry mix contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Muffins, wheat bran, dry mix contain 10.7 times more Energy, 17.6 times more Fat, 24.5 times more Saturated Fat, 2.5 times more Omega 3, 6.2 times more Omega 6, 9.4 times more Carbohydrate and 12.2 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein