Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Cooked Frozen Carrots	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	12.5% 2.13g	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	82% 107g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	24% 17.4g	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	62% 23.5g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Organic FLAX PLUS flakes	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	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	3.27% 0.043mg	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	2.13% 8.5μg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	14% 0.13mg	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	104% 8.35mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	11% 0.26mg	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	93% 652mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	43.3% 649mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Organic FLAX PLUS flakes per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Organic FLAX PLUS flakes:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, 3.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 45.3 times more Vitamin K than Organic FLAX PLUS flakes.
• While 5 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 4.3 times more Vitamin B1 and 1.3 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 5 ounces of Organic FLAX PLUS flakes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Organic FLAX PLUS flakes:

• 5 ounces of Cooked Frozen Carrots have 26.6 times more Water than Organic FLAX PLUS flakes.
• While 5 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.6 times more Calcium, 11.1 times more Iron, 2.5 times more Magnesium, 14.8 times more Phosphorus, 2.6 times more Potassium, 3 times more Selenium and 7.8 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Organic FLAX PLUS flakes contain similar levels of Copper, Manganese and Zinc per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 9.5 times more Energy, 8 times more Fat, 34.2 times more Omega 3, 5.2 times more Omega 6, 9.7 times more Carbohydrate, 3 times more Sugars, 5 times more Fiber and 20.5 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein