Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Cooked Frozen Carrots	Snacks, corn cakes	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	7.42% 1.26g	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	91% 118g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	46% 33.3g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	133% 1199μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	15.3% 0.2mg	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	6.73% 27μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	66% 0.6mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	112% 2.57mg	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	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	46% 692mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.18% 6.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Snacks, corn cakes per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Snacks, corn cakes:

• 5 ounces of Cooked Frozen Carrots have 12.1 times more Vitamin A, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• While 5 oz of Snacks, corn cakes contain 8.3 times more Vitamin B1, 1.4 times more Vitamin B2, 12.4 times more Vitamin B3, 4.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 5 ounces of Snacks, corn cakes have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Snacks, corn cakes:

• 5 ounces of Cooked Frozen Carrots have 1.8 times more Calcium, 1.2 times more Potassium and 19.6 times more Water than Snacks, corn cakes.
• While 5 oz of Snacks, corn cakes contain 5.1 times more Copper, 2.6 times more Iron, 10.4 times more Magnesium, 10.9 times more Manganese, 5.1 times more Phosphorus, 16.5 times more Selenium, 8.3 times more Sodium and 5.7 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Snacks, corn cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.5 times more Omega 3 and 1.7 times more Fiber than Snacks, corn cakes.
• While 5 oz of Snacks, corn cakes contain 10.5 times more Energy, 3.5 times more Fat, 3.1 times more Omega 6, 10.8 times more Carbohydrate, 5.8 times more Sugars and 14 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 5 ounces of Snacks, corn cakes provide inadequate amounts of Omega 3