Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Cooked Frozen Carrots	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	50.3% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	40% 6.8g	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	46.4% 60.4g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	42% 30.3g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	3.1% 0.16mg	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	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	2.05% 1.84mg	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	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.4% 0.067mg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	14% 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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.46% 128g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Pie, fried pies, fruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Pie, fried pies, fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Pie, fried pies, fruit:

• 5 ounces of Cooked Frozen Carrots have 169.2 times more Vitamin A, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6, 1.8 times more Vitamin C and 3.3 times more Vitamin K than Pie, fried pies, fruit.
• While 5 oz of Pie, fried pies, fruit contain 4.7 times more Vitamin B1, 2.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 5 ounces of Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Pie, fried pies, fruit have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Pie, fried pies, fruit:

• 5 ounces of Cooked Frozen Carrots have 1.6 times more Calcium, 1.7 times more Copper, 3 times more Potassium, 1.5 times more Zinc and 2.4 times more Water than Pie, fried pies, fruit.
• While 5 oz of Pie, fried pies, fruit contain 2.3 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus, 4 times more Selenium and 5.6 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pie, fried pies, fruit contain similar levels of Magnesium per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.3 times more Fiber than Pie, fried pies, fruit.
• While 5 oz of Pie, fried pies, fruit contain 8.5 times more Energy, 23.7 times more Fat, 20.5 times more Saturated Fat, 12.9 times more Omega 3, 16.6 times more Omega 6, 5.5 times more Carbohydrate, 5.2 times more Sugars and 5.2 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein