Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Cooked Frozen Carrots	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	83.8% 109g	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	0% 0g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0g	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	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	133% 1199μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	0.55% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	7.4% 0.096mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	0.94% 0.85mg	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	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	1.4% 0.013mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	26.5% 0.61mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.06% 0.67mg	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 Refined Sorghum Flour per 5 oz

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

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

• 5 ounces of Cooked Frozen Carrots have 7.4 times more Vitamin B2, 1.2 times more Vitamin B6 and 3.8 times more Vitamin C than Refined Sorghum Flour.
• While 5 oz of Refined Unenriched Sorghum Flour contain 3 times more Vitamin B1 and 3.2 times more Vitamin B3 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Refined Sorghum Flour provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Refined Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C

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

• 5 ounces of Cooked Frozen Carrots have 5.8 times more Calcium, 9.1 times more Copper, 1.3 times more Potassium, 59 times more Sodium and 7.6 times more Water than Refined Sorghum Flour.
• While 5 oz of Refined Unenriched Sorghum Flour contain 1.8 times more Iron, 2.8 times more Magnesium, 2.6 times more Manganese, 2.8 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.7 times more Fiber than Refined Sorghum Flour.
• While 5 oz of Refined Unenriched Sorghum Flour contain 9.6 times more Energy, 1.6 times more Omega 6, 9.9 times more Carbohydrate and 16.4 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein