Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Rice Flour	7%	4%	89%

Macro Nutrients

	Cooked Frozen Carrots	Rice Flour	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.6% 0.44g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	0.23% 0.17g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Rice Flour	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	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	47.5% 0.62mg	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	1.4% 5.67μg	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	1.04% 0.16mg	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	Rice Flour	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	20.5% 0.18mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.5μg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Rice Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Rice Flour:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, 1.8 times more Vitamin B2, 2.8 times more Vitamin B9, more Vitamin C, 9.2 times more Vitamin E and more Vitamin K than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 4.6 times more Vitamin B1, 6.2 times more Vitamin B3, 4.7 times more Vitamin B5 and 5.2 times more Vitamin B6 than Boiled and Drained Frozen Carrots.
• 5 ounces of Rice Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Unenriched White Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Rice Flour:

• 5 ounces of Cooked Frozen Carrots have 3.5 times more Calcium, 1.5 times more Iron, 2.5 times more Potassium, more Sodium and 7.6 times more Water than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 1.6 times more Copper, 3.2 times more Magnesium, 7.2 times more Manganese, 3.2 times more Phosphorus, 25.2 times more Selenium and 2.3 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 34 times more Sugars and 1.4 times more Fiber than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 9.9 times more Energy, 1.5 times more Omega 3, 10.4 times more Carbohydrate and 10.3 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in five ounces.